GPP

Warm Up:

3x10 Seated Single Leg lift over object

3x10 Cossack squats

3x30sec low squat hold with band

Focus:

W2H Box Squat

3x5 heavy box squat @ 75-80% heavy

Accessory:

3x10 DB RDL

3x10e alternating jump lunges

Cooldown:

X50 banded standing hip abductions

X50 banded standing hip adductions

GPP

S w/u

-

WARM UP:

BB COMPLEX: 5x

RDL + Bent Row + Clean & Press + Front Squat & Press

3 rounds

-

FOCUS:

SUPER SET 1

8x BSS

Tempo: (3030)

90 sec Rest

8x Single Arm Supported DB Row

Tempo: (30X3)

90 sec Rest

3 rounds 

-

SUPER SET 2

8x Goodmorning

Tempo: (3030)

90 sec Rest

8x Single Arm DB Bench Press

Tempo: (3030)

*use only 1 DB

90 sec Rest

3 rounds 

-

CORE:

5 min FLR

*minimal drops

-

COOLDOWN:

3-5 min Easy pace cardio and stretching 

GPP

S w/u

-

BB Complex

1x Power Clean + 1x hang Clean + 1x Push Press

8 rounds increasing weight each round

After each round 30m rev sled drag

-

30 min Max MeterS

-

5-10 min Foam Roll Stretching

GPP

Standard Warm Up

-

WARM UP:

3x10 dislocates

3x10 Lateral DB Raise w/ pause

3x10 Sots Press w/ pvc

-

FOCUS:

Work to Heavy 10 rep Earthquake Bench Press

3x10 @ heavy

-

ACCESSORY:

Super Set:

3x15 DB bench press

3x15 bench dips

-

CORE:

4x30 sec Dead hang

-

COOLDOWN:

150x Banded Tri Push Dow

GPP

S w/u

-

3x10 hip box

3x5 Cossack Goblet Squat w/ pause

3x10 KB Swing

3x5 box jump

-

Work to heavy 1-2 rep Sumo DL

3x1 @ heavy to 90% of heavy

-

3x15 RDL

3x15 Good Morning

-

4x 30 sec Dead Hang

-

100x Banded PVC RDL

GPP

Standard Warm Up

-

WARM UP:

10x KB Snatch every 30 seconds for 5 min 

-

SUPER SET 1

10x Deadlift

Tempo: (3030)

60 sec Rest

8x Single Arm locked elbow DB Row

Tempo: (3031)

60 sec Rest

3 rounds 

-

SUPER SET 2

10x Bulgarian Split Squat 

Tempo: (3031)

90 sec Rest

10x Body Row w/ pause

Tempo: (3031)

90 sec Rest

3 rounds 

-

10x KBS every 30 seconds 

For 5 min

GPP

Standard Warm Up

-

100x Mace 360

3x10 World’s Greatest Stretch

-

Work to Heavy TGU

20 min

-

20-30 min at easy pace Row/Ski/Bike

GPP

Standard Warm Up

-

WARM UP:

2x(5-1) Pull Up Ladder

3x Ball Slam after each rung

-

FOCUS

W2H 1-2 Rep Dead Stop

3x5 Dead Stop 75-80%

-

ACCESSORY

Bamboo Bar Complex

60/60 Press/Hold in OHP

3 rounds

-

CORE

4x 60 Sec Static Farmers Hold

-

Cooldown:

100x tri push down

100x face pull

GPP

Standard Warm Up

-

WARM UP:

3x10 Hip Box

3x5 Cossack Goblet Squat w/ Pause

3x5 Box Jump 

-

FOCUS

Work to Heavy 1-2 Rep Conventional Deadlift from 2 inch blocks

3x1

-

ACCESSORY

3x12 RDL

3x12 Good morning

-

CORE

4x 30 Sec Dead Hang

-

Cooldown:

100x Banded PVC RDL

ETAC

FYF

GPP

Standard Warm Up

-

10x Heavy KB swing

5-2x Pull Up

5x Box Jump

3 rounds

-

35 Min EMOM

1. 5x Trap Bar Deadlift Jumps

2. Max Cal Echo

3. 10x Heavy KB Swing

4. Max Cal Ski

5. 6x Burpee over a Box

6. 1 min FLR to Elbow

7. Rest

GPP

Standard Warm Up

-

60 min Easy Pace

*Every 5 min 

Complete 10x Tempo Snatch Grip Deadlift

(3030)

ETAC

S w/u

-

5x KBS + Knee jump + Jump sqt

6 sets

-

Warm up DL to 80%

-

EMOM 10

1x DL @ 80%

-

Warm up BS to 1x20

-

10-1 KBS ladder + 

10cal Echo 

-

100x leg curl

ETAC

15min easy pace Bike

-

Warm up BS to 1x20

-

6x 500m Row/ski + 2min rest 

@ 2k pace

-

100x leg curl

100x push down 

GPP

Standard Warm Up

-

WARM UP:

15 min TGU Practice

-

6x 500m Row/Ski

@ 2k Pace & Rate

3-4 min rest

-

10 min Intentional Stretching w/ bands

ETAC

S w/u

-

5min Light TGU Practice

-

10-1 push up ladder

-

Warm up bench press to heavy single

-

3x 60/60 bamboo bar press

-

3x12 JM press

3x12 cul

-

GPP

Standard Warm Up

-

WARM UP:

2x(5-1) Pull Up Ladder

3x Ball Slam after each rung

-

FOCUS

W2H 1-2 Rep Push Press

3x5 Push Press 75-80%

-

ACCESSORY

Bamboo Bar Complex

5x Overhead Press

30 sec Hold

5x Overhead Press

3 rounds

-

60 sec Max Rep Push Up

3 rounds

1 min rest

-

CORE

4x 60 Sec Static Farmers Hold

-

Cooldown:

100x tri push down

100x face pull

ETAC

20x squat wk5

S W/U

-

3x10 sqt ( BS, FS, OHS)

-

10x lunge +

2x (knee jump + box jump)

5-6 sets

-

5x1 heavy box sqt single

-

1x20

* 10# lighter than target 20x

-

8x Good morning + 25x band hip bridge

4 sets

-

4x 30/30 hollow hold

GPP

Standard Warm Up

-

WARM UP:

3x15m Lateral Monster Walks

3x5 Cossack Goblet Squat w/ Pause

3x5 Box Jump 

3x5 B-Stance Good Morning

-

FOCUS

Work to Heavy 1-2 Rep Sumo Deadlift

3x1

-

ACCESSORY

3x12 BB Snatch Grip RDL

3x12 Kang Squat w/ weight

-

CORE

4x 30 Sec Dead Hang

-

Cooldown:

100x Banded PVC RDL

GPP

Standard Warm Up

-

10x KB swing

5x inchworm

5x box jump

3 rounds

-

35 Min EMOM

1. 5x DL @ 60%

2. Max Cal Echo

3. 5x G2S

4. Max Cal Ski

5. 10x KB high pull

6. 1 min FLR

7. Rest