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 gorilla row

Tempo: (3030)

90 sec Rest

3 rounds 

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5 min amrap

Max rep kb swing

44/70-#

ETAC

S w/u

-

100x TGU @ 10-25#

*50x each side

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5x (5-1) pull up ladder

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6x 500m Row/ski + 2min rest

@ 2k pace & Rate

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100x band upright row

ETAC

S w/u

-

3/5x pull up + 10x push up + 15x band pull apart + 15x band triceps push down

4 rounds

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M.E. Upper: 

2RM Bench press

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5x5 KB strict press

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4x12 rolling triceps

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10x gorilla row +

30m DB bear crawl + 250m ski + 2min rest

3 rounds

GPP

Standard Warm Up

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100x TGU

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10-15 min at easy pace

ETAC

S w/u

-

400m sled drag

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Keep a KB moving for 10min

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15x 30/90 Row/ski/bike

Row/ski @ 2k -5

*during rest 10x push up

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10-1 T2B ladder

*after each set 30m suitcase carry

GPP

Standard Warm Up

2x10 Birdog

2x10 Dead Bug

WARM UP

Super Set:

3x5 KB Clean and Press

3x5  inchworm w/ push up

3x60 sec weighted Plank

FOCUS

Super Set:

5x3 @ 65% Bench Press

5x6 Ball Slam

ACCESSORY

Super Set:

3x15 Skull Crusher

3x2-6 Chin Up*

*weighted if able

3x15 Rolling Tri

CORE + COOLDOWN

4x 30/30 hollow hold

-

100x Banded Tri Push Down

ETAC

S W/U

-

3x10 sqt ( BS, FS, OHS)

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10x KBS + 5x Box jump 

4 rounds

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M.E. lower:

Back squat

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3x1 heavy single

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4x10 hyper

4x10 BB lunge (each leg)

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100x band pull throughs

GPP

Standard Warm Up

2x10 Birdog

2x10 Dead Bug

WARM UP

Super Set:

3x6 DB Box Jump

3x5 Single Leg Box Squat

3x15 Heavy KB Swing

FOCUS

4x4 @ 75% box squat

2 min Rest

*control the eccentric

ACCESSORY

Super Set:

4x25 banded good morning

4x13 gorilla row

CORE + COOLDOWN

3x10 Renegade Row

-

100x Banded Leg Curl

ETAC

S W/U

-

2x 30/30 PP 

2min rest

2x 30/30 PP

*rest in Overhead hold

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5x5 BP @ 55% + 25% bands

1min rest between

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10min EMOM 1x PP @ 80%

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100x banded triceps extension

100x DB curl

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4x 500m row/Ski + 1min rest

@ 2k pace

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

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5x5 BS @ 55% + 25% bands

1min rest between

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10min EMOM

1x DL @ 80% + 2x box jump

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50-40-30-20-10 reps of each

Box jump + KB Snatch

ETAC

Job specific training

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 Birdog

2x10 Dead Bug

-

WARM UP

25-20-15-10-5

KBS + GS

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PE LOWER PUSH

Warm Up Front Squat

8 min EMOM

3x Front Squat

2x Box Jump

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PE UPPER PULL

3x(5-1) Pull Up Ladder

Everytime you complete a ladder complete 33x Push Ups (broken up however you need)

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CORE + COOLDOWN

4x 30/30 V-Hold

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100x PVC RDL w/ band (pulling away)

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: 

2-BOARD FB BAR BP

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3x1 @ 85% of above weight

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Earthquake push up to failure

3 sets, full rest

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Single arm DB complex @ 20/45#

6x Snatch + 6x Clean & press + 6x bent row + 6x Devils press

6 rounds (3x each arm) for time

GPP

Standard Warm Up

2x10 Birdog

2x10 Dead Bug

WARM UP

Super Set:

5x10 KB Windmill

5x4 KB TGU

FOCUS

15x 30/90

CORE + COOLDOWN

5 min FLR

-

100x Face Pull

ETAC

S w/u

-

400m sled drag

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3-mile kit run

-

6x5 weighted pull up

ETAC

S W/U

-

15x sqt + 10x KBS + 20x lunge

3rds

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M.E. lower:

Zercher Sqt

-

3x1 @ 85% of above weight full rest between

-

4x12 Good morning

4x12 Bent Row

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100x box step up @ 65# or more

unbroken

-

5x30/30 hollow hold

GPP

Standard Warm Up

2x10 Birdog

2x10 Dead Bug

WARM UP

Super Set:

3x6 DB Box Jump

3x5 Single Leg Box Squat

3x15 Heavy KB Swing

FOCUS

4x4 @ 75% Sumo DL

2 min Rest

*controll the eccentric

ACCESSORY

Super Set:

4x5 KB Bulgarian Split Squat

4x5 BB Bent over Row

CORE + COOLDOWN

3x10 Renegade Row

-

100x Banded Leg Curl

GPP

Standard Warm Up

2x10 Birdog

2x10 Dead Bug

WARM UP

Super Set:

3x6 DB Box Jump

3x5 Single Leg Box Squat

3x15 Heavy KB Swing

FOCUS

4x4 @ 75% Sumo DL

2 min Rest

*controll the eccentric

ACCESSORY

Super Set:

4x5 KB Bulgarian Split Squat

4x5 BB Bent over Row

CORE + COOLDOWN

3x10 Renegade Row

-

100x Banded Leg Curl

ETAC

S W/U

-

2x 30/30 PP 

2min rest

2x 30/30 PP

*rest in Overhead hold

-

5x5 BP @ 50% + 25% bands

1min rest between

-

3x20 standing KB piston press

*10x each arm

-

2x1min overhead hold

-

8x 30/30 row/ski @ 2k-7sec

4min rest

4x 30/30 Echo bike max cal

ETAC

S w/u

-

10x KBS + 3x knee jump

3 rounds

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5x5 BS @ 50% + 25% bands

1min rest between

-

10min EMOM

2x DL @ 70% off 4” deficit 

-

10-1 Hang clean ladder @ 135#

*after each rung 250m row 

-

4x12 hyper