ETAC

S W/U

-

DB complex: 6x of each

LDBR + FDBR + high pull + curl + OHP + push up

3 sets, 1-2min rest between

-

12x3 PP @60%

1min rest between

-

25x banded triceps pull down + 25x band pull apart

4sets, rest as needed between

-

21-15-9

Burpee + KBS @ 23/32kg

ETAC

S w/u

-

1x Power clean + Hang clean + Push press

Every 30sec for 10min

-

5x5 BS @ 50% + 25% bands

1min rest between

-

5x5 DL @ 50% + 25% bands

1min rest between

-

200x lunge holding BB overhead

Rest as needed

-

6x heavy 30m farmers carry

Full rest between

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

WARM UP

SUPER SET:

4x10 B-stance KB Swing

4x10 KB Halo

4x10 Cal

FOCUS

15 min EMOM

1. 8/10 Cal

2. 12x Goblet Squat

3. 8/10 Cal

4. 12x DB Clean + Press

5. 30 Sec Plank

5 min rest

15 min AMRAP
+2 Ladder

DB Renegade Row + DB Push Up + DB Squat + DB Overhead Press

-

ETAC

Job specific training

ex: jiu jitsu, range day, room clearing, ruck

OR

S w/u

-

30min AMRAP

800m run +

8x pull up +

500m Row +

8x pull up +

400m sled drag

-

5x 30/30 hollow hold

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

WARM UP

15 min TGU Practice 

KB/Mace/Club Flow practice 

FOCUS

15x 30/90

10x KB swing during rest

ACCESSORY

5 min Static Hold 

CORE + COOLDOWN

5 min foam roll

ETAC

S w/u

-

10x push up + 10x band pull apart

3-5 rds

-

ME Upper: DEAD STOP BP

-

5x5 KB

-

2x1min rack hold

2x 1min Overhead KB hold

-

100x push down

100x pull apart 

ETAC

S w/u

-

50x TGU @ 10-20#

Done slow and controlled

-

3x (5-1) pull up ladder

-

5k Row/ski/run @ 2k + 16/18sec

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

2x10 Pull Apart + Dislocates

WARM UP

SUPER SET:

3x15 Curl to Overhead Press

3x10 Rolling Tri to Floor Press

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:

3x6+ pull up

3x12 rolling tri

CORE + COOLDOWN

4x 30/30 Side Hold Carry

-

100x Push Downs

GPP

ETAC

S W/U

-

15x sqt + 10x KBS + 10cal Assault bike

3 rounds

-

ME lower

Banded back sqt

-

3x1 @ 85% of above weight full rest between

-

4x12 BB RDL

4x12 T-Bar Row

-

10x KBS @ 23/32kg + 10sec rest

10 rounds

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

2x10 Hip Box

WARM UP

SUPER SET:

3x10 Heel Elevated Goblet Squat

3x10 Sumo Deadlift

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:

3x20 BB Hip Thrust

3x30m Side Carry

CORE + COOLDOWN

4x 30/30 Hollow Hold

-

50x banded Reverse Squats

ETAC

S W/U

-

5x inch worm + 10x dislocate + 15x band pull apart

4 rounds

-

8x2 PP @ 75%

1min rest between

-

10-1 BP ladder @ 75% BW + 150m ski 

for time 

-

100x mace 360

(50x each side)

-

5min Ring FLR

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

WARM UP

2x(5-1) pull up ladder

50m Single arm RackCarry after each rung

-

FOCUS

6x Overhead side Ball Slam + 3x Chest Throws

2 min rest

5 rounds

ACCESSORY

SUPER SET:

3x8 Rolling Tri

3x60 sec max rep push up

CORE + COOLDOWN

5 min side plank. Minimal drops

-

100x face pull + tri push down 

ETAC

S w/u

-

6x 30m sled push

Increase weight each set

-

8x3 SSB @ 60% + 25% bands

1min rest between

-

3x Sumo DL @ (50% + 30% bands) + 2x weighted knee jump

10sets, 1min rest 

-

4x10 hyper @ 60% of BS

4x25 heavy banded leg curl

-

30x Med ball G2S @ 50% BW for time

ETAC

S w/u

-

3x (6-1) pull up ladder

-

8k Row/ski @ 2k+17/18sec

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

WARM UP

50x KB Swing, Unbroken

-

Every 30 Sec for 10 min

5x Single Arm KB Snatches

Alt Arms each round

FOCUS

[4x 30/30 Sprints

2 min rest] = 1 block

4 blocks

ACCESSORY

4x10 Windmill

4x10 Airplane to Halfmoon

CORE + COOLDOWN

4x 20/10 sec Copenhagen side plank

ETAC

S w/u

-

500m ski + 30x mace 360 + 20x push up + 10x PP + 20x push up + 30x mace 360

-

M.E. Upper: 

Eye level strict press

-

3x2 @ 80-85%

-

6x TGU @ 16/23kg + 30m DB bear crawl @ 40/60#

4 rounds

-

5x5 strict T2B

-

1k ski @ 2k pace

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:

3x12 DB Overhead Extension

3x12 Curl to Overhead Press

CORE + COOLDOWN

4x 30/30 Side Hold Carry

-

100x Push Downs

ETAC

60 min ruck @ 45# dry

ETAC

S W/U

-

10x KBS + 5x GS + 10cal assault bike

4rounds

-

M.E. lower:

Trap bar DL

-

3x1 @ 85-90%

-

4x8 BB goodmorning

-

4x30/30 Hang snatch high pull @ 95# for max total reps

-

3x 60/60 farmers carry death march @ 2x16/23kg KB