GPP

Warm Up:

X20 dislocates

X10 inchworms

X5e worlds greatest stretch

Focus:

55 min Max Meters Row/Ski

Cooldown

5-10 Stretch/Foam Roll

HYBRID

SWU

-

5-10MIN KB/CLUB/MACE FLOW

-

Team of 3

60 min max cal 

*10x Burpee after each effort

E6MOM 200m Team Run

ETAC

S w/u
-
10min EMOM BB Complex
1x PC + HC + FS

*Complete 100x Pushup and 50x pullup throughout workout in sets of 10/5
-
5x5 BS @ 60% + 25% bands
1min rest between
-
5x5 DL @ 60% + 25% bands
1min rest between
-
4x8 controlled hyper
*increase weight each round
-
10x 30/30 row/ski/bike/run
for max total meters/cal

HYBRID

S w/u

-

Barbell Complex

5x of each

Bent Row + RDL + Clean + Front Squat + Back Squat

3-4 rounds

-

Warm Up Deadlift to 80%

10 min EMOM

1x DL @ 80%

2x Box Jump

-

3x (5-1) Pull Up

3x Single Leg Box Squat after each rung

-

400m Sled Drag

ETAC

S w/u
-
4x 1500m Row/Ski (or half mile run)
*Start @ 2k +17-20s decrease per interval*
-
5x5 Weighted Pullup
-
10x pushup every 30sec for 5min

GPP

Power Endurance

Warm Up:

3x10 FDBR

3x10 push up row

Focus:

Warm up PP

25 min AMRAP

X3 PP @ 65% 

+ 5 ball slams

+ 5 inchworms

+ 250m ski

+ 2 min rest

Accessory:

10-2 heavy KBS

2-10 burpee ladder

Evens only

Cooldown

5-10 min stretch

GPP

S w/u

-

Warm Up:

10 min KB movement

Focus:

3x (1-6) pull up ladder

4x1 min FLR

30 min row/ski/bike easy pace

Cooldown:

5-10 Stretch/Foam Roll

ETAC

S w/u
-
10x push up + 10x band pull apart + 10x BHN Snatch PP
3 rds
-
BP ME
-
3x1 @ 85% of above
-
10x seated DB OHP +
20x band pull apart
5 sets
-
100x dip
Max reps per set, full rest between until total number completed

HYBRID

SWU

-

400M SLED DRAG

-

2min any machine (cals)

2min box step up

10 rounds (40min)

GPP

S w/u

-

x10 FDBR

x10 LDBR

x10 Reverse Flys

3 Sets

 -

W2H seated OHP

4x6-8 seated OHP @ 65-70% heavy

 -

3x10-12 DB pull overs

3x10-12 DB standing svend press

 -

4x30 deadhang

- 

X50 banded face pulls

X bent over banded row

HYBRID

Upper

S w/u

-

3x10 Rev Fly

3x10 Curl to OHP

3x10 Renegade Row

-

10x Bench Press

2 min Row

2 min rest

3 rounds

-

(5 min rest)

10x BB Bentover Row

1 min Ski

90 sec Rest

3 rounds

-

(5 min rest)

-

Jonestown Sprint

20x Push Press @ 75#

20x Burpee Pull Up

10x Push Press

10x Burpee Pull Up

-

Cooldown Stretches

ETAC

S w/u
-
Move a KB for 10min
25x Pullup
50x Hand Release Pushup
-
6x 500m + 2min rest
Start @ 2k pace and increase each round
-
5min FLR
*20x burpee penalty per drop
-
25x Pullup
50x Pushup

HYBRID

Lower

S w/u

-

3x10 Goblet Cossack Squat

3x10 Ground to Shoulder

3x7 Box Jump

-

Work to Heavy SSB Back Squat

3x3 @ 80%

-

3x12 Good Morning

3x12 Bulgarian Split Squats

-

4x 30/30 Hollow Hold

-

100x Leg Curl

GPP

Power-Lower

Warm Up:

x10 Hip boxes

x5e airplane to half moon

x5 broad jump

3 rounds

Focus:

W2H Deadlift off 2” blocks

5x3 @ 65%

Accessory:

x10e SL box Squat 

3x10 alt split squat jumps

Core:

4x30 sec FLR

Cooldown

Banded Good mornings x100 

ETAC

S W/U
-
15x sqt + 10x KBS + 10cal
3 rounds
-
Deadlift ME
-
3x3 @ 80%
-
4x10 bulgarian split sqt @ BB in front rack position
4x10 BB hip bridge
-
4x30/30 snatch grip high pull
-
100x Cumulative Pushup
50x Pullup
-
6x30s all out spring Run/Ski/Row
Full rest between

GPP

Warm Up:

SA KB complex

X10 Swings + x8 clean+ x6 PP + x4 windmill + 2 TGU

2 rounds each side

Focus:

55 min Max Meters Row/Ski

Cooldown:

5-10 Stretch/Foam Roll

GPP

Warm Up:

3x30 sec banded low squat holds

KB SL RDL+ Clean+ PP

x10 each side

Focus:

X5 DL @ 75%

+ 10 Split Jump

+250 ski

X3

10 Goblet Squats

+ 10 KB swings

+10 cal bike

X3

Accessory:

3x10 overhead squat

3x8 burpees

Cooldown

5-10 min stretch

GPP

Warm Up:

10 min KB movement

Focus:

x100 TGU

Cooldown

5-10 min stretch

GPP

S w/u

-

Warm Up:

x5e KB windmill

X10 TGU

X15 inchworms

X20 dislocates

2 rounds

Focus:

W2H Banded BP

5x5 @ 55% + 25% bands

Accessory:

3x12 Arnold Press

3x10 Ball Slams

Core:

4x30sec Dead Hang

Cooldown

X50 tricep pushdowns

X50 Bent over Banded Row

GPP

S w/u

-

Warm Up:

x10 World’s greatest stretch

x10 Cossack squats

x30 sec banded low squat hold

3 rounds

Focus:

W2H Back Squat

3x5 75-80%

Accessory:

3x10 SL KB RDL

3x10 Kang Squats

Core:

4x30 Sec FLR

Cooldown

Banded Leg Curl x100