Mass Gain : SE
Standard w/u
-
15x sqt +
10x KBS +
10x RDL +
5x box jump +
30m Lunge
2rds
-
W2H Front sqt box sqt
-
10x10 BS @ 5-10# more than last week if all sets and reps completed
2min rest between
-
4x20 Rev hyper
-
20cal AD +
30m farmers carry
6 rds
Mass Gain : PE
Standard w/u
-
15x sqt
10x kbs
10x RDL
5x box jump
3rds
-
“Jones worthy”
SQT: 80-64-48-32-24-12
KBS: 40-32-24-16-12-6
Pull-up: 20-16-12-8-3
ie. Do 80x sqt + 40x kbs + 20x pull up
for time
-
4x30/30 hollow hold
2k Prep : PE
10min strapless Row
-
2x10 sqt
2x5 GS w/5sec pause
-
“ squat play”
6x 30/15 intervals of random sequences of sqt, jump sqt, tuck jump, split jump, static hold, etc.
-
3x (5-1) pull up ladder
-
“Those Burpee Suck”
10x pull up +
20x KBS @ 16/23kg +
30x Box jump +
40x Push up +
50x sit up +
60x burpee +
10x pull up
-
6x 30/30 Row @ 2k pace or faster
-
foam roll / mobility cool down
Mass Gain : RCVY
Standard warm up
-
10min light TGU practice
-
6x 500m Row/ski @ 2k pace + 2min rest
or
6x 1000m bikeERG @ 4K pace + 2min rest
-
5min FLR
E-TAC : PWR
Standard warm up
-
10x KBS + 10x goblet squat
4rds
-
8x2 DL @ 60% + 25% band tension
1-2min rest between
-
8x2 Back squat @ 60% + 25% Band tension
-
4x15 reverse hyper
-
4x 250m Row/ski @ 2k pace -3sec + 1min rest
2k Prep : END
5min light row/ski/bike
-
BB Complex: 6x of each without setting the bar down
DL + BOR + HC + FS + PP + BS
3 sets @ increasing weight, 2min rest between
-
30min Row
15min @ 2k + 16sec
10min @ 2k +13sec
5mi @ 2k +9sec
GPP : RCVY
Standard w/u
-
30x pull up
-
Mountain: Reps of each
5-10-15-20-15-10-5
KBS + Goblet Sqt + Push up
-
30min Row/Ski/Bike
row/ski @ 2k +19sec
BikeErg @ 4k + 19sec
Mass Gain : SE
Standard warm up
-
100m ski + 20x mace 360 + 15x push up + 10x ball slam
4rds
-
W2H close grip bench press
-
10x10 bench press @ 5-10# more than lass week if all sets and reps complete
2min rest between sets
-
100x mace 360 or Bulgarian bag spin
-
6x 30/30 row/bike/ski @ 2k (Or 4K) -7sec
E-TAC : RCVY
Standard warm up
-
10x anchored hinge squat
5x pull up
5x chin up
5x inch worm
10x dbl Kb front sqt @ .5 BW
10x Kb high pull (up to 50% BW)
10x kbs
10x halo + extension @ 25/35
5x heavy double KB DL + 30sec hold on last rep
-
50x (TGU + windmill)
-
5k Row / ski
or 10x bikeERG
-
cool down with 5-10min casual step up @ 16”box
2k Prep : RCVY
10min light Row
-
single arm KB complex:
10x swing +
8x C&P +
6x snatch +
4x windmill +
2x TGU
3sets each arm @ light KB, rest as needed between
-
4x 30/30 battle rope
-
8x 90/60 row
@ 2k +3/4sec
-
15min foam roll/ mobility work
Mass Gain : STR
Standard w/u
-
10-1 KBS + goblet sqt ladder
-
W2H trap bar deadlift
-
5x5 deadlift @ 5-10# more than last week if all reps and sets complete
3-4min rest between
-
5x10 belt sqt/FS/ or SSB
5x10 reverse hyper
5x10 BB hip bridge
-
100x sit up
E-TAC : STR
Standard w/u
-
500m ski + 30x mace 360 + 20x push up + 10x ball slam
2 rounds
-
W2H banded multi grip bar Bench press
6x2 @ 85%
3min rest between
-
10-1 burpee pull up + 100m ski
-
100x sit up
2k Prep : PE
10min strapless Row
-
20x shoulder dislocate
-
10min light TGU practice
-
warm up seated DB OHP
-
seated DB OHP strip sets to failure
M: 40#-30#-20#
FE: 25#-20#-15#
3sets, 3minrest between
-
15min AMRAP
5x T2B + 10x single arm KB snatch (5x each arm) @ 16/23kg + 15x box jump
-
cool down
E-TAC : STR
Standard w/u
-
150m row + 10x Goblet sqt + 30m lunge
4 rounds
-
W2H trap bar DL
-
4x4 Trap bar DL @ 80%
3min rest between
-
3x10 BB lunge (10x reps per leg)
3x10 Banded KBS
-
3x 1min Death march @ 135-225 + holding 50# slam ball + 2min rest
-
10min bike cool down