GPP

Standard Warm Up

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WARM UP:

SUPER SET 1

8x BB DL w/ pause at knee

Tempo: (3030)

90 sec Rest

8x Single Arm chainsaw DB Row

Tempo: (30X3)

90 sec Rest

3 rounds 

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SUPER SET 2

8x Goodmorning

Tempo: (3030)

90 sec Rest

8x DB Pull over

Tempo: (3030)

90 sec Rest

3 rounds 

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5k row/ski

ETAC

S w/u

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1 mile run

Rest 7 min

1200m run

Rest 5min

800m run

Rest 3min

400m run

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100x push up

100x sit up

GPP

Standard Warm Up

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3x10 Banded RDL

3x5 box Jump

3x5 bss w/ pause

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warm up sumo deadlift to 60%

3x @ 60% W/ bands + 2x Broad Jumps

3 Rounds

Full Rest

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3x8 Good Morning 

3x3-5 pull up

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4x 30/30 weighted sit up

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100x banded high pull

ETAC

S w/u

-

10x dislocate + 10x band pull apart + 10x push up + 30m bear crawl

4 rounds

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M.E. Upper: 

3’ board Bench press

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5x5 seated KB strict press

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2x1 min earthquake BP

2x1min Bamboo bar overhead hold

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12 Williams press + 25 x push down

4 sets

GPP

Standard Warm Up

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8x FDBR

8x LDBR

8x Rev Fly

8x Push Up w/ Row

3 rounds

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10-1 Clean and Press Ladder

100m Ski after each rung

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Superset

Barbell Curl

“21’s” (7/7/7)

Standing Tri extension

15x

3 rounds

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CORE

5 min FLR

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Cooldown:

150x Banded Tri Push down

ETAC

S w/u

-

800m sled drag @ 45# plate

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20min run

20min row

* at moderate pace

GPP

Standard Warm Up

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WARM UP:

15 min

Work to Heavy KB/DB Complex: 1x of each

Swing + Clean + Snatch + Windmill +TGU

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IWT

5x Single Arm KB Deadlift

500m Row @ 2k pace

2-3 min rest

3 rounds

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5x Heavy KB Swing

500m Row @ 2k Pace

2-3 min rest

3 rounds

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CORE

4x 30 sec Dead Hang

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Cooldown:

100x leg curl

ETAC

S W/U

-

15x sqt + 10x KBS + 20x lunge

3rds

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M.E. lower:

FS

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3x1 @ 85% of above weight full rest between

-

5x10 heavy BB RDL

5x10 Snatch grip high pull 

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Max distance 10min farmers carry @ 16/23kg

ETAC

S W/U

-

10-1 push up ladder

After each rung 3-5x pull up

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8x3 KB C&P

1min rest between

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4x12 earthquake BP

2min rest between

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2x1min Farmers hold

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4x 30sec static ring hold

GPP

S w/u

-

For Time:

10K Row/Ski/Bike

ETAC

S w/u

-

10min EMOM:

2x Power clean + 2x Hang clean

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5x5 BS @ 60% + 25% bands

1min rest between

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5x5 Sumo DL @ 50% + 25% bands

1min rest between

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10x 30/30 run/row/ski/bike

For max distance

5 min rest

10x 30/30 run/row/ski/bike

For max total distance

GPP

Standard Warm Up

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3x Drop to Eccentric Jump (try to land slowly and quietly)

5x Ground to Shoulder

5x Goblet Cossack Squat

3 rounds; 90 sec rest

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5x banded trap bar deadlift @ 50% + 25% band

3x Hard Overhead Ball Slams to Side (each Side)

5 rounds; 3-5 min rest

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10x Banded Face Pull

10x Banded Leg Curl

10x Superset w/o breaks

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10x Banded Bent over Row

10x Banded Overhead Press

10x Superset w/o breaks

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4x 30/30/30 sec March w/ KB Waiter Hold/Side Hold (opposite sides)

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5 min foam roll

ETAC

S w/u

-

30sec each station 

1. Around the World

2. Snatch

3. Figure 8

4. Reverse lunge

3 round without setting the KB down

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6x 30sec Ring FLR

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5k Ski

ETAC

S w/u

-

10x push up +

30x mountain climber +

6x KB C&P

4 sets

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M.E. Upper:Strict press from eye level 

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5x5 KB Stirct Press

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2x1min Rack Hold 

2x1Min overhead hold

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3x1min death march + bicep curl

GPP

standard Warm up

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5x inchworms

5x KB Halo

5x scap-pull up w/ pause

5x scap Push up w/ pause

3 sets

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(1-10 ) DB complex

Push up + Renegade Row + Overhead Press

10x KB around the world after each rung

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super set:

x5 Bamboo Bar OHP w 10 sec hold OH each rep

x15 Bench Dips

10x Gorilla Row

3 rounds

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100x Face pulls

100x banded triceps pushdown

ETAC

S w/u

-

15min KB Complex practice

Snatch +

Windmill +

TGU

-

3x 1-mile run (1:1 rest)

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Mobility work 

GPP

Standard Warm Up

-

3x10 Seated Single Leg lift over object

3x10 Cossack Squat

3x30sec low squat hold with band

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W2H Front Squat

3x5 heavy Front Squat

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3x12 B-Stance RDL

3x12 Good Morning

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4x 30/30 FLR shoulder taps

Cooldown

100x banded leg curl

ETAC

S W/U

-

3x10 sqt ( BS, FS, OHS)

-

7x3 Power Clean

@ 60-70%

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M.E. lower:

3RM zercher sqt

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4x2 zercher sqt @ 85% of 3RM

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4x12 Belt sqt

4x10 hyper

4x8 Good morning

-

3x1min Death march farmers carry

ETAC

S W/U

-

20x dislocate

-

5x5 PP @ 45% + red bands

1min rest

-

5x5 PP @ 65%

1min rest

-

DB complex: 

10x devils press +

8x PP +

6x renegade row +

4x box jump

4 rounds for time

M@ 30#

F @ 20#

-

100x banded triceps push down

100x band face pull

ETAC

S w/u

-

5x DBL KBS + 5x DBL KB Clean + 30m Rack hold carry 

5 sets, 1min rest

-

5x5 BS @ 50% + 25% band tension

1min rest

-

5x5 Sumo DL @ 50% + 25% band tension

1min rest 

-

5x G2S @ 50% BW + 10x split jump + 50x death march steps

4 rounds

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100x banded leg curl