GPP
Standard Warm Up
2x10 Bird Dog
2x10 Dead Bug
2x10 Hip Box
WARM UP
SUPER SET:
3x5 heel elevated goblet squat
3x5 single arm DL w/ 30 sec static hold on last rep
3x5 Box Jump
FOCUS
Warm up Deadlift to 80%
5x3 at 80%
Full Rest Between
*if all reps hit last week add 5#
ACCESSORY
SUPER SET:
3x10 Single Leg RDL
3x10 Bulgarian Split Squats
CORE + COOLDOWN
4x 30/30 Kneeling KB Around the World
-
4x 30m Rev Sled Drag
GPP
Standard Warm Up
2x10 Bird Dog
2x10 Dead Bug
2x10 Pull Apart + Dislocates
WARM UP
SUPER SET:
3x15 Cuban Press
3x10 Rev Fly
3x5 Hindu Push Up
FOCUS
Warm up Bench Press to 80%
5x3 at 80%
Full Rest Between
*if all reps hit last week add 5#
ACCESSORY
SUPER SET:
3x10 windmill
3x10 single arm kb clean and press
CORE + COOLDOWN
4x 30/30 Hollow Hold
-
100x Tri Push Down
100x Face
GPP
Standard Warm Up
2x10 Bird Dog
2x10 Dead Bug
2x10 Hip Box
WARM UP
SUPER SET:
3x10 sumo goblet box squat
3x10 single arm DL
3x5 Box Jump
FOCUS
Warm up Deadlift to 80%
5x3 at 80%
Full Rest Between
*if all reps hit last week add 5#
ACCESSORY
SUPER SET:
3x10 Single Leg RDL
3x10 Bulgarian Split Squats
CORE + COOLDOWN
4x 30/30 Kneeling KB Around the World
-
4x 30m Rev Sled Drag
ETAC
Session 1: Run
-
S w/u
-
5-10min easy warm up run/strides
-
8x30s @ 95% effort
90s walk between sets
-
1x8min @ 75% effort
-
Session Break: 3hrs or longer
-
Session 2: FYF -or-
S w/u
-
10min EMOM
1x PC + HC + FS
or
1x SN + HSN + OHS
-
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
GPP
Standard Warm Up
2x10 Bird Dog
2x10 Dead Bug
WARM UP
SUPER SET:
3x10 FDBR
3x10 LDBR
3x5 hindu push up
FOCUS
10x burpees over the box
100m Trap Bar Carry @ BW
3 min rest
3 rounds
- (5 min rest)
1 min DB Overhead Hold
1 min Ski
1 min rest
3 rounds
(5 min rest)
ACCESSORY
“Berry Dumbbells”
2.5 min Single Arm DB Press
**each arm
*non-moving arm is loaded position just off chest
1 round
CORE + COOLDOWN
5 min FLR
*minimal drops
-
5 min Foam Roll
GPP
Standard Warm Up
2x10 Bird Dog
2x10 Dead Bug
WARM UP
SUPER SET:
3x10 Single Leg Box Squat
3x15 KB Swing
3x5 Bulgarian Split Squat Jumps
FOCUS
Warm Up BB Reverse Lunge
5x5 each leg
ACCESSORY
SUPER SET:
3x10 Pendlay Row @ 50% of DL
3x100m Med ball bear hug carry
CORE + COOLDOWN
4x 50m Banded KB Side Carry
-
100x Leg Curl
ETAC
Session 1: Lift
S w/u
-
10x push-up + 10x Band pull apart
-
M.E. FBB BP
-
10min EMOM
1x @ 80% of above
-
6x30m OH KB Carry
-
If conducting two sessions break here and conduct
the rest of the workout in session 2 if not conduct
the italicized portion below
-
Session Break: 2-3hr break minimum
-
Session 2: Ruck
-
60min ruck @ 45# dry
-
4x8 DB incline press
4x8 Heavy shrugs
-
4x8 Kneeling SA DB OHP
4x45s Pallof hold
GPP
Standard Warm Up
2x10 Bird Dog
2x10 Dead Bug
2x10 Pull Apart + Dislocates
WARM UP
SUPER SET:
3x15 Rev Fly
3x5 Push Up + Row
3x5 Hindu Push Up
FOCUS
Warm up Bench Press to 80%
5x3 at 80%
Full Rest Between
*if all reps hit last week add 5#
ACCESSORY
SUPER SET:
3x10 Williams Press
3x10 Single arm KB Clean + Press
CORE + COOLDOWN
4x 30/30 Hollow Hold
-
100x Tri Push Down
100x Face Pull
GPP
Standard Warm Up
2x10 Bird Dog
2x10 Dead Bug
2x10 Hip Box
WARM UP
SUPER SET:
3x10 Cossack Squat
3x5 BB Deadlift w/ 10 sec Hold below knee on eccentric part of lift
3x5 Box Jump
FOCUS
Warm up Deadlift to 80%
5x3 at 80%
Full Rest Between
*if all reps hit last week add 5#
ACCESSORY
SUPER SET:
3x10 Deficit RDL
3x10 KB Gorilla Row
CORE + COOLDOWN
4x 30/30 Kneeling KB Around the World
-
4x 30m Rev Sled Drag
ETAC
Session 1: Run
-
20min zone 2
-
8x15s @ 90% effort
15s rest between sets
-
Session Break: 3hrs or longer
-
Session 2: FYF -or-
S w/u
-
BB complex ladder:
6-5-4-3-2-1 reps of each
DL + Bent Row + HC + FS + PP + BS
start light and increase weight each round working to a heavy single rep complex
-
warm up BB lunge
5x6 heavy BB lunge (3x reps each leg)
-
30sec explosive step up + 30sec box jump + 1min step up + 1min rest
4 sets
-
800m sled drag