GPP

S w/u

-

WARM UP:

3x30 sec Suitcase + Waiter March

-

Super Set:

3x8 DB/KB Clean+Press

3x5 Hindu Push Up*

*come back to standing between reps

-

FOCUS:

W2H slingshot Bench Press

3x2 @ ~85% of Heavy

-

ACCESSORY:

3x (4-1) Pull up Ladder

*15x Banded Tri push down after each rung

-

CORE:

4x 30/30 FLR w/ Alt Shoulder taps

-

COOLDOWN:

100x Banded High Pull

GPP

S w/u

-

WARM UP:

2x5 World’s Greatest Stretch

-

Super Set:

3x10 Kang Squat

3x10 Cossack Squat

3x3 box jump

-

FOCUS:

Work to Heavy 1-2 rep Deadlift

3x3 Deadlift @ 80-85%

Full Rest

-

ACCESSORY:

Super Set:

3x5 BSS w/ Pause

3x15 KBS

-

CORE:

4x 30/30 v-sit hold

-

COOLDOWN:

2x5 Supported Airplane to Half Moon holds 3 count holds.

-

5-10 min intentional Stretching

ETAC

S W/U

-

BB complex: 4x of each

DL + HC + front rack lunge + BS

-

M.E. lower:

Bow Bar

-

3x3 @ 80% of above weight full rest between

-

 10x Med ball box step up + 10x heavy KBS + 10cal any machine + 1min rest

5rds

-

3x Max effort suitcase hold w/trap bar or BB @ BW

Full rest between

ETAC

S W/U

-

2x 30/30 PP 

2min rest

2x 30/30 PP

*rest in Overhead hold

-

5x5 BP @ 55% + 25% bands

1min rest between

-

10min EMOM 1x PP @ 80%

-

100x banded triceps extension

100x DB curl

-

4x 500m row/Ski + 1min rest

@ 2k pace

ETAC

S w/u

-

10min EMOM:

2x Power clean + 4x Hang clean

-

5x5 BS @ 55% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% + 1x broad jump

-

500m Row/ski (or 400m Run) + 15x box jump + 10x KBS

6 rounds for time

ETAC

S w/u

-

5x3 knee jump

5x5 heavy KBS

-

8x5 Power clean @ 50%

2min rest between

-

Row/ski/run/bike

6x 30/30

4min rest

6x 30/30

4min rest

6x 30/30

ETAC

S w/u

-

10-1 Push up Ladder + 10x mace 360

-

ME Dead stop BP

-

5x5 KB over head press

-

2x1min rack hold

2x 1min Overhead KB hold

-

100x push down

100x pull apart 

ETAC

S w/u

-

15min Single arm KB complex:

1x Snatch + 1x C&P + windmill

*start light and work to heavy with focus on technique 

-

3 mile run (5k row/ski)

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

-

WARM UP

SUPER SET:

3x10 single arm dl w/ 10 sex pause on last rep

3x10 KB Swing

3x5 seated weighted Box Jump

FOCUS

Warm up Deadlift to 80%

5x3 at 80%

Full Rest Between

ACCESSORY

SUPER SET:

3x8 Single Leg RDL

3x8 Bulgarian Split Squats

CORE + COOLDOWN

8x20/10 side plank

-

100x leg curl 

ETAC

S W/U

-

BB complex: 4x of each

DL + HC + front rack lunge

-

M.E. lower:

Box Sqt

-

3x1 @ 85% of above weight full rest between

-

 10x BB box step up + 10x heavy KBS + 10cal any machine + 1min rest

5rds

-

3x max distance farmers carry @ body weight 

Full rest between

ETAC

S w/u

-

Warm up BS to 1x20

-

EMOM 10

3x DL @ (50% + 25% bands) + 3x box jump 

-

10x KBS +

10cal echo

5 rds for time 

-

100x face pull

ETAC

S w/u

-

5x 1500m Row/ski

Start @ 2k +17/18sec 

Increase pace by -2/-3sec per interval

-

4x30m heavy farmers carry

GPP

standard warm up

-

Super Set

3x6 seated weighted box jumps

3x10 mace 360/kb halo

3x10 KB figure 8’s

3 rounds

-

FOCUS:

Tempo Super Set:

3x6-8 Single Arm DB Row 

(3311)

3x6-8 Single Leg RDL

(3131)

2 min rest

-

ACCESSORY:

Tempo Super Set:

3x8-10 Spanish Squats w/ pause

(3311)

3x4-6 Windmill

(3331)

2 min rest

-

CORE:

30 sec Bamboo Bar Over Head Hold + 30 sec Plank

3 rounds

GPP

S w/u

-

WARM UP:

Keep a KB Moving for 10 min

(Mace/ KB/ Club practice)

-

FOCUS:

4x1250m + 4 min rest

-

COOLDOWN:

5-10 min foam rolling / Stretching w/ bands

ETAC

S w/u

-

10x push up + 10x band pull apart

3 rds

-

ME Upper: STRICT PRESS

-

50x double KB jerk for time

M @ 2x 20kg

F @ 2x12kg

-

15x williams press

20x band pull apart 

4 sets

-

100x push up

Max reps per set, full rest between until total number completed

ETAC

S w/u

-

400m sled drag

-

Warm up BS to 1x20

-

Warm up Bench Press

-

10x Bnech press @ body weight + 15cal

4rds for time

-

Barbell 21’s

3 sets

-

4x25 banded triceps push down

GPP

Standard Warm Up

-

WARM UP:

Dbl DB warm up.

Keep weight light

4x25 DB bench press

4x25 Bent over row

4x25 banded tri push down

-

FOCUS

Work to heavy 1-2 rep

 bench press

3x3 Bench Press 75%

-

ACCESSORY

3x15 Bench dips

3x10 z-press

3x5 Tempo DB pull overs (3333)

-

100x face pull

GPP

Standard Warm Up

2x10 Bird Dog

2x30 sec Side Plank

WARM UP

5x20 Heel Elevated Squat* add weight if able

5x1 min Bear Hug March

FOCUS

(10-1) Lower Ladder

BB Deadlift

KB Kang Squat

Bent Over Row

Box Jump

ACCESSORY

5 min Farmers Hold

Minimal drops

CORE + COOLDOWN

4x30/30 KB Around the World

-

2x50 KB Knee lifts w/ pause

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

-

100x banded leg curl