2k Prep : STR
10min strapless Row
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2x5 wall sqt
2x10 sqt
2x5 GS w/5sec pause
2x5 RDL
2x5 Box jump
2x10 reverse lunge
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W2H FS
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10min EMOM
1x FS @ 80-85%
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10min Time cap
100x Goblet sqt @ 16/23kg
*Buy in 50% Body weight in Cal on Rower
**if 100x GS not completed in time limit player has a penalty of 1cal per missed goblet sqt on assault bike
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10min light sled drag/march cool down
Mass Gain : STR
standard w/u
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3x (10x LDBR + 10x FDBR )
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W2H BB strict OHP
5x3 @ 80%
2-3min rest between
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5min DB bench press test
5min max rep: 2:30min pressing one arm +2:30min press on other arm
*non pressing arm must stay in the loaded position and cannot rest on the body for the duration of the time period. Pressing arm can only rest in the fully extended arm position
5min rest
2 rounds
M @ 25# DBs
FE @ 10-15 DBs
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shoulder mobility work
Mass Gain : PE
standard w/u
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5x ball slam + 10x KBS + 10x GS
4rds
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15x 30/90
Row/ski/bike
*Row/ski @ 2k-9sec
*bikeERG @ 4k-9sec
*AssaultBike @ 15-20cal
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4x30/30 hollow hold / FLR
2min rest
4x 30/30 sqt *Rest hell style in seated position
2k Prep : PE
10min strapless Row
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40x sqt
20x lunge
10x KBS
10x Push up
2 rds
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42min Alt EMOM
15cal Row
15x KBS
15x GS
15cal Row
10-20x push up
rest
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5min FLR
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mobility work
E-TAC : PWR
standard w/u
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20x dislocates
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1-10-1 Push up + Ball slam @ 20# ladder
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Warm up BP
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10x3 BP @ 55% + 25% band tension
1-2min rest between
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100x mace 360 or Bulgarian bag spin
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750m Row @ 2k + 1/2sec
3min rest
750m Row @ 2k +1/2sec
Mass Gain : RCVY
Standard w/u
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10x belt squat
20x belt sqt
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Row or ski
4x2000m/rest 3:00
Row Rate @ 22/24/26/28
Ski rate 42/44/46/48
Target 2k + 17-18 in set 1 at r22/r42. Increase pace -2 to -3 seconds for each rate increase. Set your monitor for “Interval: Distance” > “2000m” > Rest “3:00”
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mobility
2k Prep : END
10min strapless Row
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2x5 wall sqt
2x10 sqt
3x5 GS w/5sec pause
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Snatch grip BB complex: 6x of each
DL + hi pull + power sntach + behind the neck press + OHS
3 sets @ light weight, 1-2min rest between
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5x 1500m row + 3min rest
start @ 17-18sec. Each interval decrease avg by 2-3sec
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15min foam roll
E-TAC : PWR
Standard w/u
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1x ( Power clean + Hang Clean + Front sqt )every 30sec for 10min
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8x2 SSB @ 55% + 25% band tension
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8x2 Sumo DL @ 55 % + 25% band tension
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3x 3min Death march + 2min rest
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6x 100m row sprint + 2min rest
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100x sit up
GPP : RCVY
Standard w/u
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30–20-10
ball slam + KB rack hold step up (each leg)
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6x 60/60
Row/ski @ 2k pace
bikeERG @ 4K pace
AD/AB @ 10min max cal pace
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3x (1-5) pull up ladder
Mass Gain : se
Standard w/u
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10x push up + 10x mace 360 + 5x ball slam
5 rounds
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W2H sling shot bench press
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10x10 bench press @ 5-10# more than last week if all sets and reps complete
2min rest between
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4x10 single arm KB OHP
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500m Row @ 2k pace + 2min rest
3rds
2k Prep : RCVY
10min strapless row
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20min TGU practice
*if it feels good w2h
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6x 500m Row + 2min rest
@ 2k pace
E-TAC : RCVY
Standard w/u
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100x push up
50x pull up
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1 mile run +
2000m Row +
2000m Ski +
4000m bikeERG +
1 lap sled drag
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20min foam roll / mobility
Mass Gain : STR
standard w/u
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1x (DL + 2x Power clean) every 30sec for 10min
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W2H Banded Deadlift
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5x5 DL @ 5-10# more than last week if all reps and sets hit
3-4min rest between
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5x10 belt sqt
5x10 Rev hyper
5x10 dip
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foam roll
2k Prep : PWR
10min strapless row
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20x dislocate
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DB complex: 6x of each
LDBR + Hi pull + FDBR + Curl + OHP + push up w/row
3rds @ 10-20# DBs, rest 1-2min between
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W2H BP
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max rep BP @ 85# + max rep pull up
3 sets, 3min rest between
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10x 90/60 Row
@ 2k + 5sec
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10-1 T2B ladder