E-TAC : STR
S w/u
-
10x push up + 10x mace 360
5rds
-
W2H close grip bench press
-
W2H TGU
-
6x TGU @ 16kg-23kg (3x per side) + 1min FLR
5 rounds
-
500m Row + 1min rest + 500m Row
@ 2k pace -1/-2sec
2k Prep : IWT
5min warm up
-
2x30m lunge
2x30m Single arm OH lunge @ 15#
-
10x Clean high pull @ 60% + 2min row @ 2k pace + 2min rest
3 sets
-
10x BP @ 60% + 1min bear crawl for max meters + 2min rest
3 sets
-
1500m Row
*750m @ 2k+9 R26
*500m @ 2k+6 R28
250m @ 2k+3 R30+
Rowing aerobic base
Banded pull aparts
10-1 pull up ladder + 1-10 push
up ladder
10 min EMOM
Min 1: run 150m
Min 2: 15x box jumps
IWT
Phase 1:
7x DL @ 65-70% 1RM (this value stays the same each of the
next 4 weeks) +
Empty sled push max meters
in 2:00
2:00 rest, 3 rounds
-
5 minutes intermission
-
7x front squat @ 65-70% 1RM +
2:00 row @ 500/600m pace
2:00 rest, 3 rounds
-
1 mile run @ easy pace
2k Prep : STR
5min strapless row
-
Oly Warm up
-
10min EMOM
1x Snacth + OHS + Snatch balance
-
W2H BS
-
2x BS @ 85% + 10x Heavy KBS
5 sets, 3min rest between
-
1x8 BS @ 70%
-
4x10 BB lunge @ 65# or more
-
10x 30/30 Row @ 2k -5sec avg
Rowing aerobic base
2500m row, 1.5 mile run or
150 calorie airdyne
-
Primal Movement
-
8x1000m repeats on rower @
1.5 split seconds slower than
2k PR pace
1:1 work to rest, or partner
style (partner with someone
with a similar 2k row PR)
-
10 min sled push 20m + 10
push ups, partner style
E-TAC : STR IWT
S w/u
-
Warm up Power Clean
-
5x Clean High pull @ 80% + 1min Row @ 2k – 4/-6 + 2min rest
3 rounds
-
5min rest
-
4x BS @ 80% + 1min assault bike hard + 3min rest
-
10x BB lunge @ 95# + 10x pull up + 10x KBS @ 23/32kg
3 rounds
2k Prep : PE
5min row on high DF
-
5min EMOM
5x KBS + 5x headcutter @ 23kg
-
15min to W2H DL
-
2500m Row
*every 3min 10x DL @ Body weight
+
200cal Airdyne Pro
*every 3min 4x burpee
+
1000m Row
*every 2min 10x DL @ Body Weight
+
100cal Airdyne Pro
*every 2min 4x burpee
-
Cool down
E-TAC : PWR
S w/u
-
20x dislocate
-
10-1 push up + ball slam ladder
-
warm up Push press or jerk
-
10min EMOM
3x Push press/jerk @ 70%
-
10x 100m ski sprint + 90sec rest
-
800m sled drag
2k Prep : END
5min row on high DF
-
15min TGU practice @ light KB/DB
-
30min Row for max meters @ R22
*aim for 2k + 14/16
** compare to last 30min TT @ R22 from a few weeks back
Rowing aerobic base
2500m row, 1.5 mile run or 150
calorie airdyne
-
Primal Movement
-
30 min AMRAP of:
600m row
50m sled push (empty sled)
-
30 min AMRAP of:
600m run
20x wall balls (20/14# ball)
20/15 calorie airdyne
-
KTE, Flexed arm hang on rings
max reps, 3 rounds
PWR : RCVY
s w/u
-
Every 30 seconds for 10 mins
Snatch Balance + OHS + Sots Press @ empty BB
-
3 x 2000m + 3 min Rest @ 2k + 16
*increase if possible each interval
-
10 min cool down with various carry
E-TAC : RCVY
S w/u (800m run for aerobic part)
-
25x push up + 5x pull up
4rds
-
2000m row + 2000m ski + 4000m bikeErg + 800m run
Rowing aerobic base
Banded pull aparts
10 min EMOM
Min 1: run 150m
Min 2: kettlebell thrusters
10-8-6-4-2
kettlebell thruster ladder
(2x16, 20, 24, 28, 32kg bells) increasing load, decreasing reps
-
all sets done max rep with leaving 3 RIR
Back squat
3 sets @ 65% of 1RM
Bench press
3 sets @ 65% of 1RM
3 sets of bent over barbell row
@ 65% of 10 RM
3 sets of dumbbell lateral raises
@ 65% of 10RM
-
30 second FLR +
30 sec rest +
30 second side plank +
30 sec rest +
30 second side plank (alt) +
30 sec rest +
30 second push ups +
30 seconds rest
3 rounds