GPP

Warm Up:

x30sec (each side) adductor side plank

x10 TGU

3 rounds

Focus:

15x30/90 row/bike/ski

*15m farmers carry during rest

Accessory:

5-1 chin up ladder

3 rounds

Cooldown

5-10 min stretch/foam roll

ETAC

S w/u
-
10x push up + 10x band pull apart + 10x BHN Snatch PP
3 rds
-
FBB ME
-
3x1 @ 85% of above
-
4x10 Rolling tricep
4x10 Arnold press
-
ME Pullup full rest between sets for a total of 50x pullup
10x hand release push up EMOM for 10min
-
100x banded tricep extension
100x banded face pull

GPP

Warm Up:

x5 inchworm to cobra

x10 FDBR

x10 KB windmills

3 rounds

Focus:

W2H Incline BP

3x3 incline BP @80-85%

*full rest

Accessory:

3x12 (top down) gorilla row

3x12 bicep curls

Core:

4x30 Deadhang

Cooldown

100x banded triceps pushdowns

ETAC

S w/u
-
Move a KB for 10min
25x Pullup
50x Hand Release Pushup
-
10k Row/Ski
@2k + 20
-
100x Banded leg curl
100x Banded leg ext
-
25x Pullup
50x Pushup

ETAC

S W/U
-
15x KBS + 10x GS + 10cal
3 rounds
-
Sumo DL ME
-
3x3 @ 80%
-
4x10 bulgarian split sqt
4x10 SA DB Row
-
30m Trap Bar farmers carry
-
100x Pushup
50x Pullup
-
6x30s all out sprint Run/Ski/Row
Full rest between

GPP

Warm Up:

X10 hip flexor rock to reach

X10 Airplane to half moon

X10 Seated vertical jump

3 rounds

Focus:

W2H Tempo Deadlift (4-0-1-0)

3x5 Tempo Deadlift (4-0-1-0) @ 65-70%

Accessory:

4x10 Bulgarian Split Squats

4x10 Ball Slams

Core:

4x30 sec FLR

Cooldown

100 Banded PVC RDL

ETAC

60min Ruck

*Zone 2/conversation pace

*Increase weight in #5 incriments
based on difficulty of previous week
goal weight is #45 dry

ETAC

S w/u
-
3x10 bird dog
3x10 hyper
-
8x2 Power clean
*start light and increase weight
-
4x DL @ 75% + 2x broad jump + 2min Row @ 2k+4sec
3 sets, 2min rest between
-
3x BS @ 80% + 5x heavy KBS + 10x Burpee
3 sets, 2min rest between
-
ME Pullup with full rest between sets until 50x total Pullup
Repeat above but with 100x hand release Pushup

GPP

Warm Up:

5 min KB movement

Focus:

55 min max meter row/ski

Cooldown

5-10min stretch/foam roll

ETAC

S w/u
-
10min TGU practice
*start light and increase weight throughout duration
-
30min row/run/ski
*Negative split
increase pace by 1-2sec every 500m split (about 6-7 times)
-
100x Pushup
50x Pullup

GPP

Warm Up:

x10 Lateral Squat to T-Spine rotation

x10 KB kang squat

x10 single arm KB hang clean

3 rounds

Focus:

15 min Alt EMOM

8-10 Heavy RDL

5 Box Jumps

100m ski

15 min Alt EMOM

5e DB Bulgarian Split Squats

Split squat jumps

100m row

Accessory:

40 burpees

40 body weight squats

*split up however you want

Cooldown

5-10min stretch/foam roll

ETAC

S w/u
-
15x Band pull apart + 10x Push-up + 5x Pullup + 3x Box jump
3rds
-
ME Military Press
-
4x8 @60%
-
2 min ME handrelease pushup
Max rest
1 min ME Handrelease pushup
Max Rest
30 sec ME Handrelease pushup
-
5min ring FLR every break 10cal ski/row
-
*Accumulate 35 Pullups for a total of 50

GPP

Warm Up:

X10 worlds greatest stretch

X10 hip boxes

X10 inchworms

3 rounds

Focus:

6x500 Row/Ski @2k pace

3-4 min rest

Accessory:

Farmers carry static hold- 5 min

GPP

Warm Up:

x10 off knee scap pushups to downward dog

x10 T-spine ext. off bench

x10 Dislocates

3 rounds

Focus:

W2H OHP

3x5 overhead press @ 70%

*full rest

Accessory:

3x10 Hammer Curls

3x10 Ball Slams

Core:

4x30 Dead Hang

Cooldown

5-1 Pull up ladder

3 rounds

ETAC

S w/u
-
10x 90/60 row/ski/run
-
3x5-1 Pull-up ladder
10x Hand release puhsup EMOM for 10min
-
6x 30m KB Farmer's carry
-
5x 30/30 Hollow hold

ETAC

S W/U
-
2x10 sqt
2x30m lunge
-
ME Zercher Squat
-
3x3 @ 80%
-
4x10 hyper
4x10 RDL
-
1k Row/Ski/Run @ 2k pace
-
100x leg curl
100x band pull through
*100x Pushup + 50x Pullup

GPP

Warm Up:

X5 Lateral Squat to T-spine rotation

X10 half kneeling ankle guides

X30 sec banded low squat holds

3 rounds

Focus:

W2H 5 Back Squat w/ 3sec pause

3x5 Back Squat w/ 3sec pause

Accessory:

3x10  Single Leg RDL

3x10 Single leg squat to bench

Core:

4x30 FLR

Cooldown

x100 banded leg curls

ETAC

60min Ruck

*Zone 2/conversation pace

*Increase weight in #5 incriments
based on difficulty of previous week
goal weight is #45 dry

HYBRID

60min pack carry or bike

ETAC

Rcvry
60min Ruck light #20-30
*Zone 2/conversation pace