ETAC

S w/u

-

100x TGU @ 10-25#

*50x each side

-

5x (5-1) pull up ladder

-

6x 500m Row/ski + 2min rest

@ 2k pace & Rate

-

100x band upright row

ETAC

S w/u

-

400m sled drag

-

Keep a KB moving for 10min

-

15x 30/90 Row/ski/bike

Row/ski @ 2k -5

*during rest 10x push up

-

10-1 T2B ladder

*after each set 30m suitcase carry

ETAC

S W/U

-

3x10 sqt ( BS, FS, OHS)

-

10x KBS + 5x Box jump 

4 rounds

-

M.E. lower:

Back squat

-

3x1 heavy single

-

4x10 hyper

4x10 BB lunge (each leg)

-

100x band pull throughs

GPP

Standard w/u

-

5x inchworm push ups

10X DB PP 

15x banded pull apart 

3 rounds

-

21-15-9 

DB squat + DB Box step overs

-

21-15-9

DB Row + cal on machine

- 

21-15-9 

Push up + burpees 

GPP

Standard w/u

-

15 min TGU practice 

-

3x 2000m + 3 min rest @ 2k + 16

GPP

S W/U

-

10x Push Press

10x DB Rev Fly

5x inchworm w/ push up

3 rounds

-

Warm up Bench Press

3x Bench at 70%

5 rounds

-

10x curls to OHP

10x Williams press

3 rounds

-

(10-1) DB Ladder

Curls + Overhead Tricep Extension

GPP

Standard w/u

-

10x heel elevated goblet squat 

10x Cossack squat

10x airplane to halfmoon

3 rounds 

-

W2H sumo DL in 5 rounds

5x2 sumo DL @ 80% 

-

3x12 RDL @ 30-50% of max DL (using BB) 

3x12 “reverse hyper” on GHD

-

8x 20/10 row/ski

-

100x leg curl

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

-

Total Body Warm Up

10x Kang Squat

5x Pull Up

10x Rack Squat (5xe)

5x Chin Up

10x KB High Pull (5xe)

10x KB Swing

10x KB Halo w/ Extension (5xe)

10x KB DL w/ 30 sec hold on last rep (5xe)

-

30 min EMOM

1. 9/12 Cal

2. 5x Ground to Shoulder

3. 9/12 Cal

4. 10x KB Swing

5. 9/12 Cal

6. Rest

-

10x Banded Bent Row

10x Banded Good Morning

10 rounds

CORE + COOLDOWN

Accumulate 2 min Dead Hang w/ minimal drops

-

Easy Pace Cardio

Foam Roll

Stretch

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

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

Warm Up Carry

Super Set:

3x10 KB Swing

3x10 Single Arm KB/DB Deadlift *

* increase weight each set

*Pause at knee for 10 sec on the final rep

Carry Progression

Spend 20 min working to a Heavy 30m Farmers Carry 

Accessory Sets

6x 50m Sled Drag

6x 50m Rev Sled Drag

COOLDOWN

3-5 min stretching

ETAC

S w/u

-

3x (6-1) pull up ladder

-

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

Row R22

SKi R42

GPP

STANDARD WARM UP

2x10 Bird Dog

2x10 Dead Bug

WARM UP

15 - 20 min work to heavy TGU  

FOCUS

5k

@ 2k + 15-20

CORE + COOLDOWN

2 min dead hang

ETAC

S w/u

-

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

-

M.E. Upper: 

Military 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 W/U

-

2x10 bird dog

2x10 dead bug

2x10 Dislocate + Pull Apart

-

Super Set:

3x15 Seated DB Clean

3x15 DB Bench *hips off the bench

-

Warm up Bench Press to 65%

3x Bench Press*

Slow Down; Fast Up

5x ball slams

4 rounds; 3 min rest

-

Super Set:

3x8 Single Arm KB Row

3x8 DBL KB Clean + Press

-

100x Banded Face Pull

100x Banded Tri Push Do

ETAC

S w/u

-

400m sled drag

-

30min row/ski @ 2k + 20sec

3min rest

2min @ 2k-2/-4sec

1min rest

1min @ 2k -4

-

25x band pull apart + 25x banded upright row

4 rounds

GPP

Standard W/U

-

Warm Up:

60 sec Squat Hold w/ Kettlebell

KB Complex: 

10x KBS + 8x GS + 6x Headcutter

Complete complex w/o dropping KB

2-3 rounds

-

Focus:

Warm up back squat to 70%

3x back squat

2x box jump

3 min rest

4 rounds

-

Accessory:

Super Set

3x10 Seated good morning

3x10 Bulgarian split squats

-

Cooldown:

100x banded hip thrusts

ETAC

S W/U

-

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

4rounds

-

M.E. lower:

Trap bar DL

-

3x1 @ 85-90%

-

4x8 BB good morning

-

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

-

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

GPP

2x10 Bird Dog

2x10 Dead Bug

WARM UP

SUPER SET:

3x10 kb halo w/ extension 

3x10 kb swing

3x10 kb farmers carry box step up 

FOCUS

10x Bulgarian bag spin

10x mace tire slam

10 rounds

ACCESSORY

3x 60 sec max rep push up

Full rest

CORE + COOLDOWN

3x 30 sec weighted sit up

-

Foam roll

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

WARM UP

Super Set:

3x3 Broad Jump 

3x5 Goblet Squat w/ Pause (55X1)

3x5 Eccentric Pull Up

(5 sec Lower)

FOCUS

Super Set:

3x3 G2S

3x5 Tempo Seated Good Morning (3311)

3x5 Tempo Shoulder Complex

FDBR-LDBL-LDBR-FDBL

(3333)

FINISHER

For Time:

(5-1) Complex Ladder

Devils Press +

DB Box Step Overs +

Ground to Shoulder +

DB Box Step Overs