Mass Gain : SE
Standard w/u
-
15x sqt + 10x RDL + 5x box jump
4rds
-
W2H SSB
-
10x10 BS @ 5-10# more than last week if all sets/reps complete
2min rest between
-
3x10 BB lunge
5x15 rev hyper
5x10 RDL
-
4x30/30 Hollow Hold
E-TAC : PE
Standard w/u
Monster walk w/u
-
5x man maker @ 30# +
10x ball slam @ 30# +
30m bear crawl
3 rounds
-
W2H BP (80% or more)
-
10x BP @ 70% +
10x dip +
20x BP @ 60% +
20x chin up +
30x BP @ 50% +
30x push up
for time
-
4x 30/30 mace 360 hammer slam
Wedding Prep : PE (final day)
Standard w/u
monster walk w/u
-
5x man maker @ (M = 30# // FE = 20#) +
15m weighted bear crawl +
150m ski +
15m weighted bear crawl
5rds
-
Triathlon to hell
SKI + AD + Row
500m + 50cal + 500m +
400m + 40cal + 400m +
300m + 30cal + 300m +
200m + 20cal + 200m +
100m + 10cal + 100m
** between each machine 10x G2S @ 50% BW
-
come back to life
E-TAC : STR IWT
Standard w/u
monster walk w/u
-
20x sqt
15x KBS
10x (Lunge + SLDL)
3rds
-
W2H BS
-
4x BS @ 80% + 1min Row @ 90% effort + 2min rest
3 rounds
-
5min Rest (time includes last 2min rest)
-
30sec Ski @ 90% effort + 12x KB front rack hold box step ups (6x per leg) + 2min rest
3 rounds
-
5min rest (includes last 2min rest)
-
100x pull up
Mass Gain : RCVY
Standard w/u
-
Monster walk w/u
-
Belt sqt
1x10
1x20
-
12x 90/60 row/ski/bike
Row/Ski @ 2k +11-12sec
Row R20
Ski R40
-
3x60/60 Club (swing -ready – pull over combo)
-
Foam roll
Mass Gain : SE
Standard w/u
-
10-1 push up & ball slam ladder
-
W2H Banded BP
-
10x10 BP @ 50-60% 1RM
2min rest between
-
3x10 FDBR @ 15-25#
3x10 LDBR @ 15-25#
-
5x10 DB curl
5x10 mace 360
-
50x T2B
-
4x30/30 AD for max cal
E-TAC : RCVY
Standard w/u
-
Single-Arm KB Complex:
10x KBS + 8x Clean & Press + 6x Snatch + 4x TGU + 2x Windmill
4 rounds each arm @ light KB
-
10x 250m Row/Ski/Bike + 3 min rest
@ 2k -4/6 *increase per round*
Wedding Prep : STR IWT
Standard w/u
-
Monster walk w/u
-
3x15 Sumo DL @ 50%
-
4x DL @ 80% + 30 sec Row sprint
3 rounds, 2 min rest
- 3 min rest
10x Heavy BB Lunge (per leg) + 1 min ski sprint
3 rounds, 2 min rest
- 3 min rest
3x (1-5) Pull-up Ladder
E-TAC : PWR
Standard w/u
-
3x5 Wall Sqt
3x10 GS
3x10 KBS
3x10 Push-up
-
W2H Push Press
7x3 @ 70%
-
5x10 Strict Press
5x10 Single-Arm DB Row
-
300 Sec Ring FLR
-
10x 30/30
Mass Gain : STR
Standard w/u
-
BB complex: 6x of each
DL + BR + HC + FS + PP + BS
3 sets, 1-2 min rest
-
W2H Sumo DL
-
5x5 DL @ 70% + 5-10# more than last time if all sets/reps complete
Rest 2 min between
-
5x10 FS @ 50%
5x15 Rev Hyper
-
1k Row/Ski @ 2k pace
Wedding Prep : Circuit
Standard w/u
-
3x10 Shoulder Dislocate
-
12-10-8-6
Ball Slam + Push-up
-
DB Complex: 8x of each
BOR + High Pull + Curl + OHP + Man Maker
5 rounds, 1-2 min rest
-
4x 30/30 DB PP @ 2x 20-30#
-
1k Row/Ski @ 2k Pace
E-TAC : STR/PWR
Standard w/u
-
5x RDL + 5x KBS + 5x GS + 5x OHP + 5x Pull-up
3 rounds
-
W2H DL
3x DL @ 80% + 15 cal AD + 2 min rest
6 rounds
-
5x KB Rack Sqt
30m Farmer Carry
5x KB Rack Sqt
30m KB Rack Sqt
3 rounds, 1 min rest
*You can’t set weight down between squats and carry*
-
3x10 RDL
3x10 Step-up
Wedding Prep : STR/PWR
20x Sqt + 15x KBS + 10x Lunge/SLDL
3 rounds
-
W2H BS
3x BS @ 70-80% + 5x BW Jump Sqt
5 rounds, 1 min rest
-
100 sit-ups
-
10x 30/30 AD