E-TAC : STR
Standard W/U
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10x KBS
10x GS
10x Box jump
3 rds
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W2H DL off 4” box
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5x2 DL @ 70% off 4” box
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10min EMOM
1x DL @ 80% + 5x heavy KBS
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4x20 Reverse hyper
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3x 100m farmers carry
Mass Gain : SE
Standard w/u
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DB complex: 6x of each
LDBR + hi pull + FDBR + curl + OHP + Push up
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3x (1-6) pull up ladder
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5x2 Bench Press @ 80% 1RM
Rest 2min between sets
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10x10 Seated DB Military Press @ 2 x 40-50# DB
Rest 1-2 minutes between sets
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300sec FLR
Mass Gain : SE
Standard w/u
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15x sqt + 10x RDL + 5x box jump
4rds
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W2H High Box sqt
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10x10 BS @ 5-10# more than last week if all sets/reps complete
2min rest between
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3x10 BB lunge
5x15 rev hyper
5x10 RDL
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2x 750m Row/Ski + 3min rest
@ 2k +1/2sec
FYF : 6pm
Standard w/u
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20x Sqt + 30m Walking Lunge + 5x Pull-ups
5 rounds
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“Race to 500”
With a partner race to 500 cals on Row/Ski
*Plot Twist: when you get to X cals, as a team you must complete each movement but only one person can be doing the movement*
100 cals = 100 Air Squats
200 cals = 100 Push-ups
300 cals = 100 Air Squats
400 cals = 100 Push-ups
500 cals = Run 1 mile
2k Prep : PE
Standard w/u
Monster walk w/u
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3x10 Sqt
3x5 GS w/ 5 sec pause
3x5 Box Jump
2x30m Walking Lunge
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W/U BB Complex: 6x of each
DL + BOR + HC + FS + PP + BS
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2 x BB Complex: 6x of each
DL + BOR + HC + FS + PP + BS + 1000m Row
3 rounds for time
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10 min farmer carry cool down w/ 2 35-45# DB
Mass Gain : RCVY
Standard w/u
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Monster walk w/u
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Belt sqt
1x10
1x20
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30min Row/Ski
*15min @ 2k +20 R20/40
*10min @ 2k + 17 R22/42
*5min @ 2k + 13 R24-26/44-46
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5x5 Club (front press + pull over + crucifix press + ready)
E-TAC : STR IWT
Standard w/u
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3x5 Wall Sqt
3x20 Air Sqt
3x10 Jump Sqt
3x20 Walking Lunge
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4x BS @ 80% + 100m Yoke Carry
3 rds, 2 min rest
Rest 5 mins after 3rd set
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15x Heavy KBS + 400m Run
3 rounds, 2 min rest
Rest 5 mins after 3rd set
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4x 30/30 Burpee Box Jumps
GPP : RCVY
Standard w/u
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5min club flow
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6x 30/30 Row/Bike/Ski
4min rest
6x 30/30 Row/Bike/Ski
4min rest
6x 30/30 Row/Bike/Ski
** Row/Ski @ 2k -5/-7sec
** BikeERG @ 4k -5/-7sec
**AD @ 15/20cal
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4x30/30 sqt **rest hell style in seated position *
Rest 3min
4x 30/30 (KBS / FLR)
E-TAC : RCVY
Standard w/u
-
10min TGU practice
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50x strict chest to bar pull ups
*use whatever rep structure you want
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3x 2500m Row/Ski + 5min rest
@ 2k + 16-18sec
or
3x 1-mile run @ 8min pace + 5min rest
Mass Gain : SE
Standard w/u
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4x10 FDBR
4x10 LDBR
4x10 Rev Fly
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W2H multi grip bar BP
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4x15 BP @ 5-10# more than last week’s 10x10
2min rest between
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5set of plank pulls to failure
2min rest between
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10x dip + 10x curl
10rds
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5min max sit up
Mass Gain : SE
Standard w/u
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1x PC + FS + HC
Every 30sec for 10min
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W2H Banded DL
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5x5 DL @ 70% + 5-10# more than last time if all set/reps complete
Rest 2min between
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5x10 Front sqt @ 50%
5x15 Reverse hyper
3x10 RDL
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8x 20/10 tabata row/ski/bike
E-TAC : PWR
Single-Arm KB Complex : 5x of each
KBS + Snatch + KBS + C&P + Windmill + TGU
2 rounds each arm
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W2H BP
3x BP @ 70% + 5x Explosive Push-up
5 rounds, 2-3 min rest
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4x 500m Row/Ski/Bike @ 2k -2 + 2 min rest
E-TAC : STR
Standard w/u
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10x Sqt
5x Box Jump
15x Step-up (per leg)
3 rounds
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W2H Banded DL
6x2 DL @ 85%
*3 min rest between
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3x8 Banded KBS
*fast and deliberate
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30 sec Explosive Step-up
30 sec Box Jump
1 min Step-up
1 min Rest
3 rounds
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Foam Roll/Mobility
Mass Gain : SE
Standard w/u
-
DB complex: 6x of each
LDBR + hi pull + FDBR + curl + OHP + Push up
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3x (1-6) pull up ladder
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3x10 pull over @ 70# DB
1min rest between
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Seated DB press
1x10 @ 40#
1x10 @ 45-50#
3x5 @ 60-70#
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Seated DB Strip set to failure
Max @ 50-60#
Max @ 40#
Max @ 30#
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5x250m Row/ski + 1min rest @ 2k -1