GPP

S W/U

-

Seated Overhead Press

Lateral DB Raise to Overhead

Reverse Fly

-

Work to Heavy 3 Rep Bench Press

5x3 Bench Press

5x5 Ball Slam

-

3x15 Bench Dips

3x Max Reps Pull Ups/Body Rows

-

100x face pull

100 tri push

GPP

2x10 Birddog

2x 30 sec side plank

-

Super Set:

5x10 Single Arm Suitcase Deadlifts w/ 10 sec hold on last rep

5x2 Knee Jumps

-

8 min EMOM

2x Deadlift @ 70%

-

4 Round for Time:

10x Goblet Squats

10x Jump Split Squats

1 min ski/bike

ETAC

S W/u

-

20x dislocate

-

10x PP @ 50% + 5x heavy Ball slam + 5x G2S @ 50% BW

3 sets, 2min rest 

-

1min max rep BP @ 50% + 1min rest +

1min max rep burpee + 1min rest + 1min max rep Alt KB snatch @ 16/24kg

Repeat 

-

100x triceps push down

100x band pull apart

ETAC

S w/u

-

DB complex: 6x of each

RDL + BR + Thruster + push up + thruster

3 sets, @ increasing weight

-

5x DL @ (60% + 25% band ) + 10cal Echo

5 sets, 90sec rest 

-

5x box sqt @ (50% + 25% bands) + 5x heavy KBS + 3x broad jump

5 sets, 90sec rest

-

30-20-10

KB rack hold step up + T2B

-

4x10 banded hyper

ETAC

S w/u

-

4x30m DB Bear Crawl

-

30min row/ski

-15min @ 2k + 16

-10min @ 2k + 13

-5min @ 2k + 9

-

5min FLR

ETAC

S w/u

-

2x 30/30 PP *rest in OH hold

2x 30/30 Push up / MNT climber

-

M.E. Upper: 1RM SLING SHOT BP

-

4x8 incline DB BP 

4x8 T bar row

-

12x rolling triceps + max rep banded triceps push down @ black band

4 sets, 1min rest 

-

250m row/ski for time

ETAC

S W/U

-

5x5 Knee into broad jump

-

4x DBL KB clean + 4x box jump

6 rounds

-

M.E. lower:

SSB  

-

3x 60/60 max rep SSB @ 50% 1RM 

-

8x RDL @ 50% + 1min max rep banded leg curl

3 sets, 1min rest

-

4x8 hyper

-

3x1min farmers carry

ETAC

S W/u

-

20x dislocate

-

10x PP @ 50% + 5x heavy Ball slam + 5x G2S @ 50% BW

3 sets, 2min rest 

-

1min max rep BP @ 50% + 1min rest +

1min max rep burpee + 1min rest + 1min max rep Alt KB snatch @ 16/24kg

Repeat 

-

100x triceps push down

100x band pull apart

ETAC

S w/u

-

DB complex: 6x of each

RDL + BR + Thruster + push up + thruster

3 sets, @ increasing weight

-

5x DL @ (60% + 25% band ) + 10cal AD 

5 sets, 90sec rest 

-

5x box sqt @ (50% + 25% bands) + 5x heavy KBS + 3x broad jump

5 sets, 90sec rest

-

30-20-10

KB rack hold step up + T2B

-

4x10 banded hyper

ETAC

S w/u

-

400m sled drag

-

30min row/ski

-15min @ 2k + 15

-10min @ 2k + 12

-5min @ 2k + 9

-

5min ring FLR

ETAC

S w/u

-

2x 30/30 PP *rest in OH hold

2x 30/30 Push up / MNT climber

-

M.E. Upper: 1RM SLING SHOT BP

-

4x8 incline DB BP 

4x8 T bar row

-

12x rolling triceps + max rep banded triceps push down @ black band

4 sets, 1min rest 

-

250m row/ski for time

ETAC

S w/u

-

3x 60/120 @ 2kpace /2k + 2sec

4min rest

repeat for 4x total interval blocks

*increase DF +20/+30 or more.

Row R24

Ski R44

-

150x banded triceps push down

150x banded leg curl

-

30min zone 2 machine or run

ETAC

S W/U

-

1x Power clean + Hang clean + FS

every 30sec for 10min

-

M.E. lower:

Front sqt

-

3x1 FS @ 85-90%

-

4x8 RDL @ 50-60%

4x10 front rack Bulgarian split sqt @ BB or more

-

3x5 Chest to bar pull up with 3-5sec lower

-

8x 20/10 burpee

GPP

S w/u

-

WARM UP:

20x Side Plank Clam Shell

*break up as needed

-

Super Set:

3x10 KBS

3x5 weighted Box Jump

-

FOCUS:

Warm up front squat/goblet squat

10 min EMOM

5x front squat/ goblet squat

-

ACCESSORY:

Super Set:

3x10 RDL

3x10 BSS

-

CORE:

4x 30/30 KB Around the worlds

-

COOLDOWN:

100x leg curl

GPP

Standard Warm Up

2x10 Birddog

2x 30 sec side plank

WARM UP

30/30/60 (left/right/rest)

Single Arm Deadlift

3 rounds

Increase weight each round

FOCUS

Set Timer to 10 Min;

Work to Heavy 1x Deadlift

15 min Deadlift AMRAP at Heavy

ACCESSORY

4x10 GHD

CORE + COOLDOWN

100x Banded Face Pulls

GPP

Standard Warm Up

2x10 Birddog

2x 30 sec side plank

WARM UP

3x20 Lateral DB Raise to Overhead 

3x20 bent over rows

3x20 DB floor Press

Keep Wieght Light

FOCUS

Work to Heavy 3 rep

Standing Overhead Press

2x3 @ Heavy

1x Max Reps @ Heavy

ACCESSORY

3x10 Seated Front DB Raise

3x20 Banded Curl to Overhead Press

CORE + COOLDOWN

GPP

Standard warm up

-

WARM UP:

5x10 KB Headcutter

5x3 Weighted Jumps

-

FOCUS:

Warm up double KB Clean and Rack Squat

1 min on; 1 min off double KB Clean and Rack Squat

5 rounds

-

ACCESSORY:

3x5 Bulgarian Split Squats @ heavy

3x10 Goodmorning

-

CORE:

4x30/30 Hollow Hold

ETAC

S w/u

-

5 inchworm 

10 dislocate

10 PP

3 rounds

-

DE upper:

10x3 PP @50%+25% bands

*1 min rest
-

10x3 BP @60%+25% bands

*1 min rest

-

30m DB bear crawl + 100m ski sprint + 1 min rest

10 rounds

-

100x band pull apart

100x band face pull

ETAC

S w/u

-

10 KB sumo DL

10 KBS

10 GS

3 knee jump

3 rounds

-

DE lower:

12x2 sumo stance BS box squat @60% + 25% bands

*1 min rest

-

10 min EMOM

2 DL @70% off deficit OR w/ bands

*1 min rest

-

10-1 G2S @50% BW + box jump ladder 

*100m ski after each rung

-

4x8 banded reverse hyper

ETAC

S w/u

-

10-1 KBS ladder

*8x mace 360 every even rung (4x each direction)

-

12 x 90/60 row/ski

2k+10

-

4x20 BB hip thrust (light, pause at top)

100x Banded tricep extension