ETAC

S W/U

-

5x inch worm + 10x dislocate + 15x band pull apart

4 rounds

-

2x PP @ 70% + 100m ski sprint

8 sets, 2min rest between

-

3x12 DB BP

-

5min max rep cross body hammer curl

Tactical Athlete

10mile Ruck @ 45# dry @ 15min mile minimum pace

-or-

Job specific training (Range, jiu-jitsu, burn building, etc.)

ETAC

S w/u

-

5x Box jump

5x Knee Jump

5x Broad jump

4rds

-

5x5 BS @ 50% + 25% bands

1min rest between

-

5x Sumo DL @ (50% + 25% bands) + 2x weighted knee jump

5sets, 1min rest 

-

4x10 banded hyper

-

50-40-30-20-10

Cal Echo bike + KBS

ETAC

S w/u

-

30min light sled drag

-

10x 30/30 ski @ 2k-5

-

100x banded triceps push downs

ETAC

S w/u

-

30x Bulgarian bag spin + 20x push up + 10x DB PP + 5xpull up

2 rds

-

M.E. Upper: 

3RM BP

-

3x2 @ 80-85%

-

3x12 seated DB OHP

3x12 Rolling DB press

-

4x 30/30 hollow hold

ETAC

S w/u

-

400m sled drag

-

1000m Row/Ski for time

-

400m sled drag

-

25x band pull apart + 25x banded upright row

4 rounds

ETAC

S W/U

-

15x sqt + 10x KBS + 5x RDL + 5x box jump

3 rds

-

M.E. lower:

3RM Box Sqt

-

3x1 @ 85-90%

-

4x8 BB RDL

4x8 Single arm DB row

4x8 Hyper

-

6x30/30 AB for max total cal

ETAC

S w/u

-

30x Bulgarian bag spin + 20x push up + 10x DB PP + 5xpull up

2 rds

-

M.E. Upper: 

3RM BP

-

3x2 @ 80-85%

-

3x12 seated DB OHP

3x12 Rolling DB press

-

4x 30/30 hollow hold

ETAC

S w/u

-

400m sled drag or above the waist carry

-

1000m Row/Ski for time

-

400m sled drag or above the waist carry

-

25x band pull apart + 25x banded upright row

4 rounds

ETAC

Block C Week 1

S W/U

-

15x sqt + 10x KBS + 5x RDL + 5x box jump

3 rds

-

M.E. lower:

3RM Box Sqt

-

3x1 @ 85-90%

-

4x8 BB RDL

4x8 Single arm DB row

4x8 Reverse Banded Hyper

-

6x30/30 AB for max total cal

ETAC

Warm up as needed

-

Ruck 2hrs max distance 45# dry

ETAC

S w/u

-

3x10 bird dog

3x10 hyper

-

8x2 Power clean

*start light and increase weight accordingly 

-

4x DL @ 70% off deficit + 2x broad jump + 2min Row @ 2k+4sec

3 sets, 2min rest between

-

3x BS @ 80%  + 5x heavy KBS + 1min bupree box jump

3 sets, 2min rest between

-

50x pull up 

100x band pull through

100x leg curl

ETAC

S w/u

-

3x15 KBS

3x5 Broad jump

-

30min Row/ski

- 15min @ 2k+18sec R22/42

- 10min @ 2k+15sec R24/44

- 5min @ 2k+9sec

-

5min Ring FLR

ETAC

S w/u

-

15x band pull apart + 10x push up + 5x hollow lat pull down

3 rounds

-

M.E. Upper: Z-Press

-

4x8 BP @ 63%

-

4x8 gorilla row

4x15m heavy Sled rope pull

-

5min max rep Z press @ BB 

-

100x triceps push down

ETAC

S w/u

-

400m sled/KB front rack carry

-

10x 90/60 Row/ski

@ 2k +7

-

3x30m BB overhead walk

*each step do 1x OHS

-

6x 30m suitcase + waiters carry 

-

4x 30/30 hollow hold

ETAC

S W/U

-

2x10 sqt

2x30m lunge

-

6x3 BB jump sqt

-

M.E. lower:

1RM Zercher sqt 

-

3x3 @ 80%  

-

4x10 hyper

4x10 RDL

-

1k Row @ 2k pace

-

100x leg curl

100x leg ext

ETAC

S W/U

-

50x mace 360

-

3x5 man maker @ increasing weight

-

10min EMOM

2x PP @ 55 % + mini red bands

-

2x BP @ 80% BP @ 20sec max rep rev band explosive push up

5 sets, 1min rest between

-

10min Max cal AB

*EMOM 2x G2S @ 50% BW medball 

ETAC

S w/u

-

3x10 bird dog

3x10 hyper

-

8x2 Power clean

*start light and increase weight accordingly 

-

4x DL @ 70% off deficit + 2x broad jump + 2min Row @ 2k+4sec

3 sets, 2min rest between

-

3x BS @ 80%  + 5x heavy KBS + 1min bupree box jump

3 sets, 2min rest between

-

50x pull up 

100x Leg ext

100x Leg curl

ETAC

S w/u

-

800m sled drag

-

30m Row/ski

15min @ 2k+18sec R22/42

10min @ 2k+15sec R24/44

5min @ 2k+9sec

R26/46

-

5min Ring FLR

ETAC

S W/U

-

10x2 seated DB box jump

-

M.E. lower:

Forward banded box sqt w/mini red bands

-

4x8 Belt sqt

-

4x12 hyper 

4x10 BB reverse lunge

-

30cal AD + 60m front rack carry 

3 rounds 

ETAC

S w/u

-

15x band pull apart + 10x push up + 5x hollow lat pull down

3 rounds

-

M.E. Upper: Z-Press

-

4x8 BP @ 63%

-

4x8 gorilla row

4x15m heavy Sled rope pull

-

5min max rep Z press @ BB 

-

100x triceps push down