E-TAC : PWR

Standard w/u

-

12min Alt. EMOM

1. 5x DB Thruster

2. 5x Burpee

-

Warm up Power Clean & Push Press

-

20min EMOM

2x Power Clean + 3x Push Press @ 135

-

10x 250m Row + 1min Rest

@ 2k -2/-4

2k Prep : PWR

10min Strapless Row

-

20x shoulder dislocate

-

DB complex: 6x of each

LDBR + Hi-pull + FDBR + curl + OHP + push up with row

3rds @ 10-20#, rest some between

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W2H multigrip bench press

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3x BP @ 70% + 100m Row sprint

7rds, 2min rest between

-

3x10 kneeling single arm KB OHP

-

5min FLR

each drop = 250m row sprint

Mass Gain : STR

Standard w/u

-

10cal AD + 10x KBS

5rds

-

W2H Deficit DL from 4” box

-

5x5 DL @ 70% + 5-10# more than last time if all set/reps complete

Rest 2min between

-

5x10 Front sqt @ 50%

3x20 Reverse hyper

-

10min various carry cool down

GPP : STR

Standard w/u

-

5x RDL + 5x KBS + 5x GS + 5x OHP + 5x Pull-up

3 rounds

-

W2H FS

5x3 @ 80%

1x8 @ 70%

-

3x 30m Weighted Lunge

3x15 Rev Hyper

-

6x 30/30 Row/Ski/Bike @ 2k - 5/7 sec

Mass Gain : Rest

Rest

Or

60min row/bike/swim @ 60% MHR

(low impact and easy paced)

2k Prep : STR / PWR

10min strapless row

-

3x10 sqt

3x5 GS w/5sec pause

3x5 box jupm

3x10 step up @ 16”

-

W2H DL

5x2 DL @ 80%

*chase each set with 3x broad jump

rest 3min between sets

-

12min AMRAP

Max rep DL @ 95#

*anytime the bar is set down 5x DB thruster @ 2x20# DB + 5x ball slam

-

cool down foam roll @ mobility

E-TAC : STR

Standard w/u

-

10cal AD + 10x KBS

5 rounds

-

5x10 Box step up

-

W2H DL (80%)

5x3 @ 80%

-

W2 near max load 50m farmers carry

-

4x10 BB lunge

4x15 Rev hyper

Mass Gain : SE

Standard w/u

-

2x 30/30 Push Press @2x10-20# DB “Rest” in OH Position 

2sets, 2min between

-

3x10 FDBR @2x15-25#

3x10 LDBR @2x15-25#

-

Seated DB Military Press: 

1x10 @ 2 x 40# 

1x10 @ 2 x 50# 

3x10 @ 2 x 60#

-

Dumbbell Fly/Press Combo: 

Complete 3 Fly + 5x Press for three rounds (i.e. 9x total fly and 15x total press per set), Three Sets @ 2 x 35-45# DB

-

10x 30/30 bikeERG

Mass Gain : SE

Standard w/u

-

15x sqt + 10x RDL + 5x box jump

4rds

-

W2H Banded SSB

-

10x10 BS @ 5-10# more than last week if all sets/reps complete

2min rest between

-

4x10 BB lunge

5x20 rev hyper

5x10 sumo DL

-

2 sets Finger curl strip sets to failure

135-95-45

FYF: 6pm

1.5 mile Indian run

*2 line (4x Males & 4x FEmales per line)

-

4x person split into 2 teams 50-40-30-20-10 Cal/Burpee Team relay

Team A: 50cal + 50x synchronized burpee

Team B: rest until all reps complete

*each team must complete each rung of the ladder

-

1 mile Indian Run

2k Prep: IWT

10min strapless Row

-

5x RDL + 5x GS + 5x OHP + 5x Pull up

3 rds

-

10x DL @ 50% 1RM + 2min Row @ 2k pace + 2min rest

3 rds

-

5min intermission

-

10x GS @ 53# + 2min row @ 2k pace + 2min rest

3 rds

-

5min intermission

-

3x 30m DB bear crawl @ 2x 30-50# DBs

Mass Gain : PE

430pm or 6pm FYF

Mass Gain : RCVY

Standard w/u

-

Monster walk w/u

-

Belt sqt

1x10

1x20

-

2x3000m row/ski + 2min rest

@ 2k +19-20

R20/40

-

2k Prep: PE

10min strapless row

-

standard w/u

-

keep a 20# KB moving for 10min

-

warm up with some pull ups

-

test max rep pull up

-

10x KBS every 30sec @ 12-16kg for 10min

-

4x burpee every 30sec for 10min

-

5x 750m Row + 3min rest

@ 2k +2sec

E-TAC : STR

Standard w/u

-

30m lunge

2x 30m Single arm OH lunge @ 15# DB

-

5x goblet sqt + 5x seated box jump

3 rds

-

W2H Banded Back sqt

-

4x4 banded back sqt @ 80% (w/band tension)

3-4min rest between

-

3x8 heavy banded KBS (explosive and deliberate)

-

12min AMRAP

5x box jump +

8x Goblet sqt +

10cal AD

E-TAC : RCVY

Standard w/u

-

30min Row

*15min @ 2k +18sec

10min @ 2k + 15sec

5min @ 2k +12sec

-

100x box step up

100x push up

Mass Gain : SE

Standard w/u

-

3x5 man maker

3x5 ball slam

-

W2H wide grip BP

-

10 BP @ 5-10# more than last week’s + 10x T bar row

10sets, 2min rest between

-

100x deficit push up

-

100x mace 360 or Bulgarian bag spin

-

300sec FLR

GPP : STR/PWR

standard w/u

-

8min EMOM

12x KBS + 3x Ball slam

-

W2H DL

3x DL @ 80% + 5x Heavy KBS + 3min Rest

5 sets

-

3x 30m DB lunge

-

1k Row or Ski @ 2k pace

E-TAC : PWR

Standard w/u

-

10min EMOM

1x Power Clean + 3x Push Press

-

10x strict OHP + 100m ski sprint + 2min rest

5 rounds

-

10-1 strict T2B ladder

30m bear crawl between rungs

Mass Gain : STR

Standard w/u

-

BB complex: 6x of each

DL + BR + HC + FS + PP + BS

3 sets, 1-2min rest between

-

W2H rack Pull from below knees

-

5x5 DL @ 70% + 5-10# more than last time if all set/reps complete

Rest 2min between

-

5x10 Front sqt @ 50%

5x15 Reverse hyper

8x10 RDL

-

6x 60/30 row/bike/ski