2k Prep : STR
10min strapless row
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standard w/u
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10x sqt
5x goblet sqt
10x step up
5x box jump
3 rds
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W2H DL
5x3 @ DL @ 80-85%
3min rest between
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“Jones Crawl”
10x DL + 25x box jump
3 rds for time
M @ 115% BW DL // 24” box
FE: BW DL // 20” box
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3x (5-1) pull up ladder
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10min carry cool down
Mass Gain : STR
Standard w/u
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100x mace 360
*break up as you want
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2x30/30 PP
*Rest in OH hold
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W2H BB Strict Press
5x3 @ 80%
1x8 @ 70%
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Max Rep Heavy FDBR +
Max Rep DB high pull
3sets, rest 2min between
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1-10-1 drag curl ladder
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1k row/ski @ 2k pace
Mass Gain : SE
Standard w/u
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10-1 KBS + Goblet sqt ladder
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W2H Zercher sqt
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Warm up Back sqt
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100x Back sqt @ Back sqt weight from week 1 without racking the bar
*if bar is racked 15x burpee pull up penalty per infraction
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5x20 Reverse Hyper
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10min foam roll
FYF: 6pm (KiKi birthday FYF)
Standard w/u
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23x split jump +
7x burpee
7 rounds
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40min AMRAP: Team of 8
230cal Bike ERG +
230cal SkiERG
only 1x team member can be working at a time
15m lunge buy in to switch out team member
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5min 45sec ab work
chance abs exercise every 23sec = 15 rounds of random ab work
E-TAC : PWR
standard w/u
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15m lunge +
10x KBS +
5x box jump +
10cal AD
4 rounds
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5x2 Banded DL @ 50% 1RM + 25% band tension
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5x2 Banded Back sqt box sqt @ 50% 1RM + 25% band tension
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10x RDL + 10x Rev hyper + 1min Death march
4rds
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800m sled drag
GPP : RCVY
Standard w/u
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12 min EMOM:
4x KB Snatch (2x each side) + 5x GS + 10x KBS
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15x 30/90 Row/Ski/Bike
@ 2k - 2/4
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10 min various carry
E-TAC : RCVY
Standard w/u
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3x (6-1) pull up ladder
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1/2 mile run +
25x push up +
30x KBS
4rds
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30m single arm OH lunge @ 20-25# +
1x rope climb
4rds
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15min bike cool down
Mass gain : SE
standard w/u
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20x dislocates
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DB complex: 6x of each
LDBR + HIgh pull + FDBR + Curl + OHP + Push up w/ Row
3sets, rest 1min between
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W2H Dead stop bench press
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10x10 BP @ 5-10# more than last week if all sets/reps complete
2min rest between
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4x25 triceps band extension
4x20 Mace 360
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3x 500m Ski @ 2k pace + 1min rest
Mass Gain : STR
Standard w/u
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20x sqt + 15x KBS + 10x RDL + 5x box jump
2 rds
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W2H Fat Bar DL
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5x5 DL @ 5-10# more than last week if all sets/reps completed
3-4min rest between
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5x10 FS / SSB / Belt sqt
5x15 Rev hyper
5x 30m heavy farmers carry
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100x sit up
E-TAC : STR
standard w/u
-
150m skierg + 15x push up + 10x ball slam + 5x pull up
5rds
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W2H Dead stop bench press
6x1 @ 90%
3-4min rest between
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4x25 banded triceps extension
4x12 curl
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8x 20/10 Tabata FSPP
4min rest
8x 20/10 Tabata KBS
E-TAC : STR
standard w/u
-
10-1 ladder
KBS + GS
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W2H Fat Bar DL
3x3 Fat bar DL @ 85%
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3x10 Goodmorning
3x10 weighted Bulgarian spit sqt
3x10 heavy KBS
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8min AMRAP
20cal AD +
30m Farmers carry @ 2x 23/32kg KB
Mass Gain : STR
standard w/u
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1-10 ladder
Push up + ball slam
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W2H Bench press
5x3 @ 80%
2-3min rest between
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Seated DB OHP
30x @ 40%
20x @ 50%
4x15 @ 60% - 2min rest between
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4x30/30 Body saw