ETAC

S w/u

-

5 inchworm   

30m bear cawl

3 rounds

-

ME upper:

Incline BP

-

3x2@80-85% of above weight

-

5x5 weighted pull up

1min rest

-

4x12 DB OHP

4x10 db pullover

-

30m farmer carry + 1min plank

4 rounds

ETAC

S w/u

-

5 inchworm+10 dislocated+10 KBS

3 rounds

-

3x8 depth Jump (stand about 6in off ground)

-

2x 3000m row/ski + 4 min rest

2k+18

-

100X banded  good mornings

-

4x30/30 hollow hold

GPP

Standard warm up

-

WARM UP:

3x10 Lateral DB Raise to Overhead

3x20 DB Floor Press

*keep light

-

FOCUS:

(10-1) Renegade Row Ladder

+

(1-10) DB Clean and Press Ladder

-

ACCESSORY:

3x10 Bench Dips

3x10 Gorilla Row

-

CORE:

4x30/30 KB around the world

-

COOLDOWN:

150x Tri Push Downs

ETAC

S w/u

-

10 KB sumo DL

10 KBS

30m Bear crawl

3 rounds

-

ME lower:

Sumo DL

-

3x2 @80-85% of

above weight 

-

3x10 Banded good morning

3x8 ea  DB BSS

-

4 rounds

10X each leg  weighted box step up + 1 min wall sit

-

4x8 reverse hyper

ETAC

S w/u

-

10-1 pushup + DB PP ladder 

-

DE upper:

12x2 PP @50% + red bands

*1 min rest

-

3x15 BP 

*5 reps each of narrow, wide, normal

-

“Jonestown Sprint”

20 PP @ 45/75lb+ 20 burpee pull up

10 PP @ 45/75lb + 10 burpee pull ups

*For time

-

100 banded leg curl

100 banded tricep pulldown

ETAC

S w/u

BB complex: 6x/ea-

DL + BR + HC + FS

+ PP + BS

3rds -

-

DE lower:

12x2  DL off 4in blocks @50%+25% bands 

*1 min rest

-

10x3 BS @60%+25% bands + 1kbs

*1 min rest

-

30*-20*-10* 

KB rack hold step up + ball slam

*each leg

2@12/16kg

-

4x8 banded reverse hyper

ETAC

S w/u

-

5 min  TGU practice

-

5 x 1500m row/ski + 3 min rest

2k+17

-

5 min FLR

GPP

Standard warm up

-

WARM UP:

Single Arm KB Complex

10x Swing + 8x Snatch + 6x C&P + 4x windmill +2x TGU

3 rounds each side

-

FOCUS:

Warm Up to Heavy

Double KB Triplet

(Swing + Clean + Clean & Press)

= 1 rep

15 min EMOM

3 reps of DBL KB Triplet

-

Finisher:

FOR TIME:

30x Ground to Bear Hug Hold to Box Step overs to Ball Over Shoulder

ETAC

S w/u

-

3 rounds

10 pushup

250m Ski easy pace

-

ME upper:

Football bar BP

-

3x2@80-85% of above weight

-

30 sec rolling triceps

30 seconds tricep pushdown

4 sets *1 min rest

-

50 Z press @ BB 

*5 pull up every break

-

100 straight arm banded lat pulldown

ETAC

S w/u

-

Keep a KB moving for 10 min

-

3x6 mace 360

-

8x90/60

2k+ 1-2

-

4 x 8 seated box jump

-

100 facepull

100 band pull apart

100 good morning

ETAC

S w/u

-

5 rounds

5 headcutter

3 Knee jump

-

Me lower:

Cambered bar BS

-

3x3@80% of above weight

-

3 x 3 rack pull @80%

-

5x5 T bar row

5x5 Tempo RDL (1 second lower, 3 second raise)

-

30G2S @ 50% BW

-

3x8 reverse hyper

GPP

Standard warm up

-

WARM UP:

Single Arm KB Complex

10x Swing + 8x Snatch + 6x C&P + 4x windmill +2x TGU

3 rounds each side

-

FOCUS:

Warm Up to Heavy

Double KB Triplet

(Swing + Clean + Clean & Press)

= 1 rep

15 min EMOM

3 reps of DBL KB Triplet

-

Finisher:

FOR TIME:

30x Ground to Bear Hug Hold to Box Step overs to Ball Over Shoulder

GPP

Standard warm up

-

WARM UP:

5x10 Front DB Raise to Overhead

5x10 DB Floor Press

-

FOCUS:

Work to Heavy 5 Rep DB Bench Press

5x5 DB Bench Press

-

ACCESSORY:

5x10 Alt Z-Press

5x5 Explosive single arm row

-

CORE:

4x30/30 Around the world

-

COOLDOWN:

100x Pull Aparts

GPP

Standard warm up

-

WARM UP:

5x10 Lateral DB Raise to Overhead

5x10 DB Floor Press

-

FOCUS:

(10-1) Renegade Push Up Ladder

+

(1-10) Ball Slam Ladder

-

ACCESSORY:

3x10 Bench Dips

3x10 Gorilla Row

-

CORE:

4x30/30 FLR + Shoulder Taps

-

COOLDOWN:

150x Tri Push Downs

GPP

Standard warm up

-

WARM UP:

5x10 KB Headcutter

5x3 Weighted Jumps

-

FOCUS:

W2H Triple rep Single Arm KB Clean and Rack Squat

3-5x3 Single Arm KB Clean and Rack Squat

-

ACCESSORY:

3x5 Bulgarian Split Squats @ heavy

3x10 Seated Goodmorning

-

CORE:

4x30/30 Hollow Hold

-

COOLDOWN:

100x Plate Jumps

ETAC

S W/U

-

20x dislocate

-

DB complex: 6x of each

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

3 sets, 1-2min rest between

-

8x3 Axel Bar PP @ 70%

1min rest between

-

3x15 BP (5x reps wide, close, comp)

-

15x dip + 15x DB pull up 

4 rounds

-

6x 30/30 row/ski/bike/run

For max total distance

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

Or

1x PC + HC + PP/Jerk

-

12x3 SSB @ 50% + 25% bands

1min rest between

-

10x3 DL @ 50% + 25% bands

*chase each set with 3x high box jump

1min rest between

-

3x10 good morning

3x20 hyper

-

50x KBS @ 12/23kg + 40cal AB + 30 KBS @ 16/32kg + 20cal AB + 10x KBS @ 23/48kg 

For time

GPP

Standard Warm Up

-

2 min warm up to heavy KB

8 min EMOM

20 sec Heavy KB swing

40 sec Rest

-

Tailpipe (partner/solo)

Partner A: 250m Row/Ski

Partner B: KB Rack Hold

Switch after Partner A completed 250m. Partner B Row/Ski; Partner A KB Rack Hold.

3 rounds of Row/Ski each

Solo: For Time

250m Row/Ski + Rest same time

3 rounds

-

Complete 2 tailpipes

-

100 face pulls

ETAC

S w/u

-

10x 250m Row/ski + 90sec rest

@ 2k -2/-4sec

-

10x push up every 30sec for 5min 

-

100x banded triceps extension

100x banded upright row

-

800m sled drag 

ETAC

S w/u

-

5x strict pull up + 10x hollow hold banded lat pull down + 15x band pull apart

-

M.E. Upper: 

BP

-

10minEMOM 2x70% of above

-

3x sets max rep strict chest to bar pull up

-

4x12 t bar row

4x12 rolling DB press

-

30-20-10 reps of each

DB snatch @ 40# + push up