Mass Gain : Rest (Deload)

Rest day

E-TAC : Rest or RCVY

Rest or

60min low impact aerobic work

FYF : 6pm

standard w.u

-

26x reps of each

Push up +

KBS 16/23kg +

Ball Slam 20/30#+

Cal (Row/ski/bike)

3 rounds

-

Teams of 4

2x 26min AMRAP + 4min Rest

1. 365x DL @ 85/135# + 365cal SkiERG

2. 365x BP @ 75/135# + 365cal BikeERG

STR : PE

Standard w/u

-

5 rounds

5 ball slam

5 jump sqt

5 ring row/pull up

-

15 min AMRAP:

5 headcutters

15m broad jump

15m bear crawl

5 burpees

5 ball slams

-

6x 30/90 * during rest 3x man makers + 3x box jumps

2 min rest

5x 30/30 FLR + hollow hold

2k Prep : PE

10min strapless row

-

S w/u

-

2x10 sqt

2x5 GS w/5sec pause

-

squat play

6x 30/15 intervals of random sqt variations

*i.e. jump sqt, static hold, tuck jump, lunge, split jump, etc.

-

“Those Burpees Suck”

10x pull up +

20x KBS @ 16/23kg +

30x box jump @ 20/24” +

40x push up +

50x sit up +

60x burpee +

10x pull up

for time

-

6x 30/30 Row @ 2k -5sec

-

10min light sled drag cool down

STR : PWR

Standard w/u

-

BB complex

 4 reps of each:

DL, Row, Clean, FS, PP, BS 

3 rounds

-

DL 8x2 @ 50% + 25% Band Tension

-

Sqt 8x2 @ 50% + 25% Band Tension

-

3x10  Bulgarian split sqt 

-

4x 200m row/ski @ 90% + 2 GTS

+ 2 min rest

E-TAC : PWR

standard w/u

-

BB Complex: 4x of each without setting BB dow

DL + BOR + HC + FS + PP + BS

5 sets @ increasing weight, 2min rest between

-

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

-

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

-

1min Death march Holding 50-80# slam ball + 2min rest

3rds

-

800m sled drag

Mass Gain : Deload

20min Row/Bike/Ski

-

standard w/u

-

BS

10x @ 30%

4x5 @ 50-60%

-

100x DB Suitcase lateral box step up and over +

100x Ball Slam +

50x push up +

50x sit up +

25x pull up +

25x Goblet sqt

2k Prep : END

standard w/u

-

BB complex: 6x of each without setting the BB down

DL + BR + HC + FS + PP + BS
3 rounds @ light weight

rest 2min between

-

30min Row

• 15min @ 2k +16sec

• 10min @ 2k +13sec

• 5min @ 2k + 9sec

STR : RCVY

Standard w/u

-

100 TGU various weight

-

4x 1500 @ 2k+10 

3 min rest

-

Cooldown w/ crossover symm + foam roll

E-TAC : RCVY

1 Mile run @ moderate pace

-

100x (TGU + Windmill) @ 15-25# DB

-

10x T-Bar row +

30x step up (each leg) @ 25# Bulgarian bag

5rounds

-

1 Mile Run @ moderate pace

Or

60min Ruck w/50# pack @ moderate pace

-

100x push up

100x sit up

2k Prep : RCVY

10min strapless Row

-

Single Arm KB Complex:

10x KBS +

8x C&P +

6x Snatch +

4x windmill +

2x TGU

8 sets (4x each arm) @ light weight KB

*Complete all reps on one arm before switching arms

-

4x 30/30 battle Rope

-

8x 90/60 Row

@ 2k +3/4sec

-

15min mobility work

Mass Gain : Deload

Standard w/u

-

“Loader than 10”

5x Ball slam +

10x Push up +

15x KBS

11 rounds

-

BP

10x @ 30%

4x5 @ 50%

-

4x 500m Row/ski + 2min rest

@ 2k pace

E-TAC : STR

Standard w/u

-

20x shoulder dislocate

-

100x mace 360

-

2x strict BB OHP + 2x Push Press + 1min rest

*start @ 75# and add 5# per round until unable to complete all 4 reps. Once failure is hit continue w/+5# to the PP until failure

-

5x pull up + 5x chin up + 10x dip

5 rounds

-

10x push up every 30sec for 10min

Mass Gain: Deload

15min row/ski/bike

-

standard w/u

-

DL

10x @ 30%

4x5 @ 50-60%

-

3x20 rev hyper

3x10 Bulgarian split squat

-

4x30/30 box jump

-

10min carry cool down

mobility /foam roll

STR : STR

Standard w/u

4 rounds:

10 push up

5 ring row/pull up

5 ohp

-

Strict Press

10x3 @ 75% 

2 min rest 

-

3x10 fdbr+ldbr

100 mace 360 unbroken if able

-

5x 100m all out+ 1min rest

2k Prep : PE

10min strapless row

-

20x shoulder dislocate

-

10min TGU practice @ 10-20#

-

warm up seated DB OHP

-

Seated DB OHP strip sets to failure

M: 40-30-20# DBs

FE: 25-20-15# DBs

3 Sets, 3min rest between

*i.e. max reps @ 40s, once failure is hit max rep at 30s… etc

-

15min AMRAP

5x T2B +

10x SA KB Snatch (5x each arm) +

150m Row

-

cool down

Mass Gain : Rest (Deload week)

Rest

STR : STR

Standard w/u

-

3 rounds:

15x kbs

15x RDL

10x goblet sqt

-

W2H DL **Test 1RM if needed

-

4x4 @ 80%

3-4min rest between sets

-

3x30m db lunge

3x10  hip bridge

-

6x 30/30 Row/bike/ski for max total meters/cal

-

5 min FLR

E-TAC : STR

Standard w/u

-

15cal AD +

20x sqt +

15x KBS +

10x push up +

5x box jump

4 rounds

-

W2H Zercher sqt

4x4 Zercher sqt @ 80%

3-4min rest between

-

3x20 Rev hyper

3x10 BB hip bridge

3x10 weighted Bulgarian split sqt

-

10x 30/30 Row/Ski/Bike