E-TAC : SMMF
AM:
Standard w/u
-
Keep 16kg KB moving for 10 min
-
W2H BP
-
1x BP @ 50% + 1 man maker @ 30#
100 rounds
-
2x 30/30 PP
2 min rest
2x 30/30 PP
-
10-1 T2B
PM:
60min BJJ
Tri-Shark : STR
Standard w/u
-
5x Man Maker + 10x KBS
3 rds
-
W2H Strict Press
7x3 @ 70-80%
-
3x10 Single-Arm Heavy DB Row
3x (1-5) Pull-up ladder
-
Swim work/ Cycle
Wedding Prep : PE
AM:
Standard w/u
-
BB Complex : 6x each
DL + Bent Row + Hang Clean + FSPP + Push-Up
3rds, 1-2 min rest between
*increase weight each round
-
W2H DL (80%)
5x DL @ 75% + 20 Split Jump
5rds for time
-
3x20 Rev Hyper
-
10x 30/30
E-TAC : IWT
Standard w/u
-
2x5 Wall Sqt
2x10 Sqt
2x10 Jump Sqt
2x5 Tuck Jump
-
20x Goblet Squat @ 53# + 100m sprint
3 sets, 3 min rest between
-
20x KBS @ 72# + 100m sprint + 100m Farmer Carry @ 2x53# KB
3 sets, 3 min rest between
-
20x Goblet Sqt + 100m sprint + 100m Suitcase Carry @ 72# KB
3 sets, 2 min rest between
-
5 min FLR on Rings
Tri-Shark : RCVY
Swim:
3x 50m freestyle warm up
-
4x 75m freestyle
2x 100m freestyle
1x 50m freestyle with breathing on weak side
-
cool down
4x 25m freestyle with breathing on weak side
Total = 800 yards
Wedding Prep : SE
AM:
Standard w/u
-
1-10 ladder
Push-up
Ball Slam
Push Press
-
W2H Seated DB Press
10x10 Seated DB Press @ 60ish
2 min rest between
-
100x Push-up
-
1k Row/Ski @ 2k pace
PM:
60 min row/bike/ski
E-TAC : RVCY
AM:
Standard w/u
-
50x (TGU +Windmill)
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Single-Arm KB Complex:
8x Swing + 6x C&J + 4x Snatch
8 sets (4x per Arm)
-
6x 500m Row/Ski + 2min Rest @ 2k pace
-
Cool Down
10-20min light run
PM:
60min BJJ
PE : CV PWR
Standard w/u
-
1-10-1
Push-up + Ball Slam Ladder
-
Warm up BP
5x BP @ 70% + 3x explosive push-up
5 sets, 2min rest between
-
100x Mace 360
-
3x 750m Row/Ski + 4-min rest @ 2k + 1 sec
*increase pace each interval*
**BikeERG = 1500m
-
10min random carry cool down
PE : STR IWT
Standard w/u
-
5x RDL + 5x GS + 5x OHP + 5x Pull up
4rds
-
W2H (80%) DL
-
4x DL @ 80% + 1-min Row/ski/bike + 3min rest
3 rounds
-
5min intermission (includes last rest)
-
30sec Row/Ski/Bike @ 90% effort + 10x KB rack sqt (5x each arm) + 10x KB lunge (5x each leg) + 2min rest
3 rounds
-
5min intermission (includes last rest)
-
3x30 Heavy DB bear crawl
Tri-shark : STR
AM:
standard warm up
-
10x sqt + 5x GS + 10x KBS + 5x RDL
4 rounds
-
W2H BS
5x3 @ 80%
1x8 @ 70%
*2-3min rest between
-
5x10 SLDL
5x15 Reverse hyper
PM: Swim
2x 50m freestyle warm up
-
5x 75m freestyle
1x 100m freestyle
1x 75m freestyle
1x 50m freestyle
-
cool down with 4x25m freestyle with breathing on weak side
Total = 800 yds
Wedding Prep : STR
AM:
Standard w/u
-
10x sqt + 5x GS + 10x KBS + 5x RDL
4rds
-
W2H FS
5x3 FS @ 80% *2-3min rest between
1x10 heavy Belt sqt
-
3x15 Good morning
-
3x 500m Row + 1-min rest
@ 2k pace
PM:
15min warm up
-
15x 30/60 row/bike/ski
-
10min light cool down
E-TAC : STR
Standard w/u
-
2x 30m lunge
2x 30m Single arm overhead lunge @ 15#
-
3x8 heavy KB swing
-
W2H BS (80% or more)
3x BS @ 80% + 5x heavy KBS
5sets, 2-3min rest between
-
20x BB lunge @ 95 # (10x each leg) + 15x reverse hyper
4rds
-
10x 30/30 Row/bike/ski @ 2k -5sec