E-TAC : STR

Standard w/u

-

1-10 ladder

Push up + Ball slam

-

W2H Sling Shot bench press

-

3x3 BP @ 85%

-

10x Dip + 10x curl

5 rounds

-

8min AMRAP

5x burpee box jump + 10x KBS

2k Prep : STR/PWR

10min strapless row

-

standard w/u

-

3x10 sqt

3x5 GS w/5sec puase

4x10 step up @ 16” box

3x5 box jump

-

W2H DL

5x2 DL @ 80%

*chase each set with 3x broad jump for max distance

3min rest between

-

4x20 rev hyper

-

12min AMRAP

10x GS

5x Push up

100m row

Mass Gain : Rest

Rest

or

60min active recovery

E-TAC : STR

Standard w/u

-

150m row + 10c Goblet sqt + 30m lunge

4 rounds

-

W2H SSB

-

4x4 SSB @ 80%

3min rest between

-

3x8 heavy KBS

3x10 Good morning

4x20 Rev hyper

-

10min AMRAP

30m Farmers carry @ 2x32kg KB

10x box jump

15x Goblet sqt @ 53#

GPP : PE

standard w/u

-

5x ball slam + 10x KBS + 10x GS

4rds

-

15x 30/90

Row/ski/bike

*Row/ski @ 2k-9sec

*bikeERG @ 4k-9sec

*AssaultBike @ 15-20cal

-

4x30/30 hollow hold / FLR

2min rest

4x 30/30 sqt *Rest hell style in seated position

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#

-

10x10 Seated DB Military Press

2min rest between

-

100x mace 360

-

10x 30/30

Mass Gain : SE

Standard w/u

-

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

4rds

-

W2H sumo box sqt

-

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

2min rest between

-

3x10 BB lunge

5x20 rev hyper

-

4x 50m heavy farmers carry

GPP : END

Standard w/u

-

10K Row/Ski or 20k BikeErg

Mass Gain : PE

FYF

Or

PE day from GPP program

2k Prep : PE

10min strapless row

-

1-10-1 push up ladder

-

4x (1-4) PP ladder @ 50-75% BW (1:1 work to rest)

-

5x burpee every 30sec for 10min

-

8x 90/60 Row @ 2k +5sec

E-TAC : PWR

standard w/u

-

15m lunge +

10x KBS +

5x box jump +

10cal AD

4 rounds

-

5x2 Banded DL @ 50% 1RM + 25% band tension

-

5x2 Banded Back sqt @ 50% 1RM + 25% band tension

-

10x RDL + 10x Rev hyper + 1min Death march

4rds

-

800m Yoke carry @

GPP : PE

Open Gym

or

15 min W2H DL

-

500m Row/Ski

30x KBS

20x FSPP

10x Ball Slams

5x Burpees

10x FSPP

30x KBS

500m Row/Ski

for time

-

10 min various carry

E-TAC : PE

standard w/u

-

“ Solo Inferno”

100cal AD +

100cal Row +

100cal BikeERG +

100cal skierg +

100cal Assault bike +

100x burpees

For time

*Standard 45min or less

-

cool down

2k Prep : END

5min light Row

-

10x Goblet sqt

5x pull up

5x chin up

5x inch worm

10x Rack sqt (5L and 5R)

10x KB high pull

10x heavy KBS

10x KB halo

5x KB DL w/30sec static hold on 5th rep

-

30min Row

• 15min @ 2k +18sec

• 10min @ 2k +15sec

• 5min @ 2k +11sec

Mass Gain : RCVY

Standard w/u

-

Monster walk w/u

-

Belt sqt

1x10

1x20

-

10x 90/60 Row/ski

@ 2k +7sec

R24/R44

-

300sec FLR

GPP : END

Standard w/u

-

5x KBS every 30 sec for 10 min

-

3x 12 min + 2 min rest @ 2k + 17

-

3x (1-5) Pull-up ladder

2K Prep : RCVY

5min light row

-

single arm KB complex: 10-2 evens only ladder

Swing + Clean & Press + Snatch + windmill + TGU

-

4x 2000m Row + 3min rest

1. @ 2k +17-18sec

2. @ 2k +15-16sec

3. @ 2k +13-14sec

4. @ 2k+10-12sec

E-TAC : RCVY

Standard w/u

-

5x (5-1) pull up ladder

-

100x Mace 360

-

2x 2000m Row/Ski + 3min rest

@ 2k +8/10sec

-

100x push up

-

10min sled drag cool down

Mass Gain : SE

Standard w/u

-

10x push up +

5x ball slam +

5x DB thruster

4rds

-

W2H Floor press

-

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

10sets, 2min rest between

-

10-20x push up + 5x crucifix club press

5rds

-

4x30/30 hollow hold

GPP : RCVY

Standard w/u

-

Single-Arm KB Complex:

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

4 sets each arm, light weight

-

2 x 3000m Row/Ski/Bike + 2 min rest @ 2k + 19-20

-

4x 30/30 Hollow Hold