Mass gain : STR

standard w/u

-

10x sqt + 5x GS

2 rounds

-

4x 30m lunge

-

W2H DL

5x5 DL @ 70% 1RM

2min rest between

-

5x10 FS @ 50% 1RM

2min rest between

-

5x15 rev hyper

-

10x 30/30 row/bike/ski

PE : IWT

Standard w/u

-

W2H DB Push Press ( 80% +)

-

10x DB PP + 2min Row/ski @ 2k pace + 2min rest

3 rounds ** All interval +20-30 DF**

-

3min rest

-

10x G2S @ 50% BW + 2min Row/Ski @ 2k pace + 2min rest

3 rounds ** all intervals +20-30 DF

-

300sec FLR

Inters B-day work out

standard w/u

-

oly w/u

-

BB complex: 4x of each

DL + BOR + HC + FS + PP +BS

start @ 55# and work to max load without setting the bar down

-

25x DL @ 85# + 25x man maker @ 20# + 25cal Assault bike

6 rounds for time

-

come back to life

Mass gain : Rest/Recovery

rest

or

40-60min low impact aerobic work (row/bike/swim/ski/ bjj)

PE : STR

standard w./u

-

3x5 wall sqt

3x20 sqt

3x10 jump sqt

3x20m lunge

-

W2H BS
-

5x3 BS @ 80%

rest 2-3min between

-

3x15 Bulgarian split sqt

3x10 good morning

-

2x 750m row/ski + 2min rest

@ 2k pace

E-TAC : STR

standard w/u

-

2x5 wall sqt

2x10 sqt

2x5 goblet sqt w/5sec pause

-

W2H BS

-

4x4 BS @ 80%

4min rest between, during rest 2-max effort broad jumps for distance

-

3x30m staggered stance walked RDL

-

3x500m row/ski + 3min rest

@ 2k -2/-4sec

Wedding Prep : STR/PWR

AM:

Standard w/u

-

5x Man Maker +

10x KBS

-

W2H Bent Over

Row

10x BOR @

60% + 5x

explosive push-

ups

5 rounds, 3 min

rest

-

4x 500m + 3

min rest @ 2k -

2/4

*increase pace

each round

PM:

45min low impact aerobic work @ 60-70% MHR

Tri-Shark : Race day

Tri-Shark sprint triathlon

600yd swim +

13 mile bike +

5k run

For time

6pm FYF

standard w/u

-

31x sqt + 31x KBS @ 16/23kg

3rds

-

1/2 mile carry for time with team of 6

M: 90# Husafell stone + 100# slam ball + 80# slam Ball

FE: 2x 50# slam ball + 2x 30# slam ball

-

34min AMRAP

Cal Row/SKi/Bike + 30m bear crawl + 5x burpee

*M = 40cal // Fe = 34cal

-

Cool down

430pm FYF

Standard w/u

-

8min EMOM

10x KBS + 30m Bear crawl

-

30sec work /30sec rest

1. BikeERG +

2. Ball slam @ 20/30# +

3. Skierg +

4. KBS @ 16/23kg +

5. Airdyne +

6. Goblet sqt @ 16/23kg +

7. Row +

8. rest

6 rounds

-

4x 10x DB PP @ 2x 20-30# + 30m DB bear crawl

E-TAC : PE

Standard w/u

-

5x man maker @ 2x30# DB + 10x ball slam @ 30# + 30m Bear crawl

4 rds

-

W2H strict OH press

-

1000m ski +

20x strict press @ 50% +

1000m ski +

15x strict press @ 60% +

1000m ski +

10x strict press @ 70%

-

3x 60/60 double club (swing + pull over) @ 2x15# clubs

-

10min various carry cool down

Wedding Prep : SE

AM:

standard w/u

-

2x10 dislocate

-

10-1 Ladder

KBS + push up

-

W2H BP

10x10 BP @ 50-60%

2min rest between sets

-

5x10 T-bar Row

-

10min various carry cool down

PM:

5min Row/Ski on high DF

5min foam roll

-

30min max meter Row/Ski

Row R22 // Ski R42

Tri-Shark : Rest/Recovery

Rest

or

Recovery Swim

300-400 yds total done in short distance intervals with plenty rest

PE : END

Standard w/u

-

4x 3000m Row/ski + 2min rest

@ 2k + 19-21sec

*Row R18 // Ski R40 *

** BikeERG = 6000m**

-

50x pull up

100x sit up

E-TAC : RCVY

AM: 30-45min run @ 70% MHR

PM:

Standard w/u

-

KB complex: single arm

10x swing + 8x C&P + 6x Snatch + 4x Windmill + 2x TGU

3sets per arm rest as needed between

-

60min No-gi BJJ

Wedding Prep : PE

AM:

Standard w/u

-

3x10 dislocate

-

BB complex: 6x of each

DL + BOR + HC + FS + PP + BS
3sets @ increasing weight , 2min rest between

-

21-15-9 reps of each

Burpee + Goblet sqt + KBS + FSPP + Push up

-

4x30/30 hollow hold

PM:

10min KB flow

-

10x 30/30 Row/Ski/Bike

-

20min foam roll

Tri-Shark : RCVY

Swim:

warm up

100 yds easy

-

4x 50 yd + 15sec rest

-

200 yds kick board

-

6x25m yds + 10sec rest

-

100 yds easy pace cool down

PE : PE

Standard w/u

-

Progression Ladder:

1. 10x KBS + 250m Row/ski

2. 10x KBS + 10x Ball slam+ 250m

3. 10x KBS + 10x Ball slam + 10x GS + 250m

4. 10x KBS + 10x Ball Slam + 10x GS + 10x KB snatch + 250m  

5. 10x KBS + 10x Ball Slam + 10x GS + 10x KB snatch + 10 burpees + 250m

*1st round began at 2k -4/6, increase each round*

** if you failed to increase pace from previous round you must repeat that round until pace increase is completed

*** BikeERG = 500m

-

3x10 Mace 360

E-TAC : IWT

Standard w/u

-

2x10 dislocate

2x 30m lunge

2x 30m single arm overhead lunge

2x20 push up

-

Warm up BB lunge

-

20x BB lunge (10x each leg) @ 95# or more + 2min Row/Ski @ 550m or more + 2min rest

3 rounds

-

5min intermission (including last 2min rest)

-

10x BP @ 65% 1RM + 2min step up w/ 12kg Bulgarian bag + 1min rest

3 rounds

-

5min intermission (includes last 1min rest)

-

5x pull up + 10x dip + 5x chin up + 6x heavy KB clean (3x each side)

5rds

-

mobility work

Wedding Prep : SE

Standard w/u

-

DB complex: 6x of each

FDBR + high pull + curl + push press + Bent over row + push up

3rds, 1-2min rest between

-

W2H PP

-

4x15 PP @ 60%

2min rest between

-

5x10 mace 360

-

4x 500m + 3min rest

@ 2k+ 2/4sec

*increase pace each interval

*open stroke rate