PE : STR/PWR

Standard w/u

-

15x Sqt + 10x KBS + 10x RDL + 5x Box Jump

3 rounds

-

W2H DL

5x DL @ 60% + 5x Box Jumps

5 rounds, 2 min rest

-

3x10 Good Morning

-

3x 100m Sprint Ski/Row/Bike + 2 min rest

Mass Gain : SE

Standard w/u

-

2x 30/30 push press

2min rest

2x 30/30 push press

-

3x10 FDBR

3x10 LDBR

3x10 Rev fly

-

Seated DB Mil press

2x10 @ 40#

10x5 @ 50-60#

*2min rest between // During Rest 5x strict T2B

-

10-1 push up ladder with feet on box

-

6x30/30 skierg @ 2k -5sec

E-TAC : RCVY

Standard w/u

-

30x Pull-ups

-

KB Mountain:

5- 10 - 15 - 10 - 5

reps of each of the following:

Goblet Squat + Kettlebell Swing + Push-ups

-

4x 750m Row/Ski + 4min rest

@ 2k + 2/3sec

Mass Gain : SE

Standard w/u

-

50x sqt

40x lunge

30x KBS

20x box jump

10x RDL

-

W2H BS

-

10x10 BS @ 50% 1RM

2min rest between

-

5x15 rev hyper

5x10 RDL

5x10 Curl

-

300sec FLR

Wedding Prep: STR IWT

Standard w/u

-

W2H Power Clean

-

5x clean high pull @ 80% + 90 sec Ski/Row @ 2k pace + 3min rest

3 rounds

-

2min rest

-

4x front squat @ 80% + 90 sec AD @ 40cal or more + 3 min rest

3 rounds

-

2min rest

-

3x (1-5) Pull-ups

6PM FYF

standard w/u

-

8min EMOM

4x burpee + 15x sqt

-

2x person 10k Row/Ski relay

*every 6min 8x burpee + 10x KBS

*team of 1x male & 1x female

-

Cool down

Wedding Prep : PE Circuit

Standard w/u

-

Single-arm KB Complex: 6x each arm

DL + BOR + Clean + Rack Sqt + PP + OHS + Snatch

3 rounds each arm, 2 min rest between

-

6x 30/30 Max total meters/easy pace Row/Ski/Bike

6x 30/30 Box Jump/Step-up

6x 30/30 GS/Burpees

-

100 sit-ups

Mass Gain : PE

FYF

or

PE from GPP

PE : PE

Standard w/u

-

1x (Power clean + FS + Hang clean)

Every 30 seconds for 10 minutes

-

15x KBS + 10x Head Cutter + 250m Row/Ski @ 2k -4/6

10 rounds for time

-

10 min various carries

E-TAC : SE

Standard w/u

15x Sqt

10x KBS

10x RDL

5x Box Jump

3 Rounds

-

W2H DL

5x DL @ 70% + 50m Sled push + 50m Sled pull

6 rounds for time

-

Tabata AD:

8x 20/10

-

10 min various carries

Mass Gain : RCVY

Standard w/u

-

Monster walk w/u

-

Belt Squat

1x10

1x20

-

15x 30/90 Row/Ski/Bike @ 2k - 5/7 sec

*During Rest 10x Mace 360

-

15-20 min Foam roll/mobility work

PE : END

Standard /u

-

10 min TGU @ 10#

-

40 min Row/Ski/Bike @ 2k + 20

E-TAC : SE

Standard w/u

-

DB Complex: 6x each

FDBR + High Pull + Curl + PP + Bent Row + Push-up

3 rounds

-

W2H Strict Press

4x15 @ 60%

2 min rest between

-

5x10 Heavy T-Bar Row

-

200 Push-ups

-

2 Laps around the building for time

Wedding Prep : STR

Standard w/u

-

12-10-8-6

FDBR + Push-up

-

W2H BP

5x3 @ 80%

1x8 @ 70%

-

5x10 Mace 360

5x10 Single-Arm DB Row

-

10x 30/30

E-TAC : RCVY

Standard w/u

-

60 min row/ski/bike

@ 2k + 20

-

300 sec Dead Hang

Wedding Prep : RCVY

Standard w/u

-

3x20 Air Sqt

3x10 Push-up

2x (1-6) Pull-up ladder

-

15x 30/60 row or ski

*player must get +1m every other round

M: start @ 150m

FE: start @ 130m

-

10 min various carry

Mass Gain : SE

Standard w/u

-

3x10 FDBR @ 15-25#

3x10 LDBR @ 15-25#

-

W2H BP

-

Max rep BP @ 135# + max pull up

5sets, 2-3min rest between

-

5x10 seated DB press

Rest 1-2min between

-

4x30/30 body saw

-

3x 500m Row/ski @ 2k pace + 1 min rest

PE : RCVY

Standard w/u

-

8x pull up +

8x sit up +

8x push up +

8x KB swing

3 rounds, 1 min rest between

-

3x 2500m + 5min rest

start @ 2k+ 16-18 start.

*Increase pace -4/-5 sec from previous with each rate increase. *

Row R20/24/28

Ski R40/44/48*

E-TAC : IWT

Standard w/u

-

5x Push-up +

10x Air Squat

5 rounds

-

10x Seated Box Jumps + 2 min Row/Ski @ 2k pace + 2min rest

3 rounds

-

3min rest

-

5x G2S + 1min Row/Ski/bike @ 90% MHR + 2min rest

3 rounds

-

3min rest

-

300 Ring FLR

Wedding Prep : SE

standard w/u

-

2x5 wall sqt

2x10 sqt

2x5 GS w/5sec pause

-

W2H DL

-

10x10 DL @ 50% 1RM

2min rest between

-

3x30m lunge

4x 30m single arm overhead lunge

-

1k Row @ 2k pace