GPP

S w/u

-

20x Dislocates

-

2x5 wall sqt

2x30m BW Walking Lunge

2x5 Push-up

- 

5x3 OHS @ BB

-

3x BS @ 80% + 8x KBS + 1 min Row/ski @ 275m +

3 rounds, 2 min rest

-

10x DB Rev. Lunge (ea. side) + 30m DB Bear Crawl + 1 min HARD AD/AS Bike 

3 rounds, 2 min rest

-

5 min Plank 

Aerobic Base

S w/u

-

5x air squat + 5x squat jumps

3 rounds

-

2k row @ 10-15 seconds off

of 2k PR (i.e. 2k PR = 6:48,

row ~ 7:00)

-

Barbell Complex 10min EMOM:

2x deadlifts + 1x power clean + 1x jerk 60-70% of power clean max

-

8x 500m @ 2k -2sec + 1min rest

-

0.5 mile run @ easy pace 

or

10min assault bike @ 50% BW in cal

ETAC

Mass gain WK2

S w/u

-

12 min EMOM

1. 15/12 cal row

2. 15x ball slams

3. 15x KBS 24/16kg

-

W2H banded DL

-

4-4 DL @ 65%

2min rest between

*ie 4x DL + 15sec rest + 4x DL

-

3x15 rev hyper

3x10 heavy single arm DB row

-

3x1min death march holding 80# medball

ETAC

Mass gain WK 1

S w/u

-

6min EMOM

5x Ball slam + 10cal skiERG

-

W2H Seated DB OHP

-

Seated DB OHP

4x15

1x20

1x30

*2min rest between sets

-

10x 30/30 row @ 150m or more per interval

Aerobic Base

Rest

GPP

S w/u

-

2 x 30m Bear Crawl

2 x 30m Inchworm

-

EMOM x 40

1. 10/7 cals + M.E. Step-ups

2. Rest

3. 9x KB DL + 7x KB Clean + 5x KB Rack Sqt + M.E. STO

4. Rest

5. 10/7 cal Row + M.E. Burpees over ERG

6. Rest

7. M.E G2S

8. Rest

-

3 x 1 min KB Hold

*each drop is 5x Burpees

ETAC

Mass gain WK 1

S w/u

-

BB complex: 4x of Each

Power clean + FS + PP + BS + Good morning

3sets, 2min rest between

-

W2H BS (80% or more based on feel)

-

10x10 BS @ 60%

2min rest between

-

3x10 rev hyper

3x10 BB hip bridge

3x10 BB bent row

Aerobic Base

2min death march + crossover symmetry + monster walk

-

2k row @ negative splits, ending

at 2k goal pace (i.e. 1:55, 1:50,

1:45, 1:40)

-

Dislocates + pull-aparts (3x +

10-20x) 

-

Kettlebell complex

6x swing 6x squat 6x headcutter

3 rounds

-

2x5 box jump 20”

2x5 24”

2x5 30” or more

-

10/10

10x front squat @ 60% 1RM +

10x box jumps @ 30”

6/6

6x front squat @ 70% 1RM +

6x box jumps @ 34”+

4/4

4x front squat @ 80% 1RM +

4x box jumps @ 38”+

2/2

2x front squat @ 85-90% 1RM +

2x max height box jumps 

-

2k row @ 10-15 seconds off of 2k

PR (i.e. 2k PR = 6:48, row ~ 7:00)

ETAC

Mass gain WK 1

S w/u

-

10min TGU practice

-

30min Row/ski

*15min @ 2k +20 R20/R40

*10min @ 2k+17 R22/R42

*5min @ 2k +14 R24/R44

-

5x 1min Ring FLR

GPP

S w/u

-

20x Sqt + 15x KBS + 10x Box Jump + 5x Push-ups

3 rounds

-

W2H DL

6x2 @ 80%

2 min Rest Between

-

3 x 10 DB Bulgarian Split Sqt

3 x 15 Good Morning

-

3 x 250m Row/Ski/Bike + 1 min rest

@ 2k-1 *increase pace each round if possible

GPP

S w/u

-

20x Sqt + 15x KBS + 10x Box Jump + 5x Pull-ups

3 rounds, rest as needed

-

W2H DL

-

6x2 @ 80%

2 min rest between

-

3 x 10 DB Bulgarian Split Sqt

3 x 15 Rev Hyper

-

3 x 250m Row/Ski/Bike + 1 min rest @ 2k - 1

*increase pace each round if possible

Aerobic Base

S w/u

-

10x air squats

10x KBS

10x goblet squats

3 rounds 

-

Primal movement complex

Shoulder dislocates / pull aparts

-

W2H BS

Back squat @ 70% 1RM

3 sets, 90 seconds rest, 3 RIR

-

W2H BP

Bench press @ 70% 1RM

3 sets, 90 seconds rest, 3 RIR 

-

2k Row @ 2k +10sec

GPP

S w/u

-

KB Complex:

10x Swing + 8x Clean & Press + 6x Snatch + 4x Windmill + 2x TGU

3 rounds @ light weight, rest between sets

-

12 x 90/60 Row/Ski/Bike @ 2k + 11/12

-

4 x 30/30 Hollow Hold

ETAC

Mass gain WK 1

S w/u

-

2x 30/30 push press @ 10-20# DB *Rest in OH hold*

-

5x pull up + 5x ball slam + 10x push up

4rds

-

W2H BP (80% or more)

-

10x10 BP @ 55% 1RM

2min rest between

-

4x10 seated DB/KB overhead press

4x10 DB curl

4x20 triceps pull down

Aerobic Base

S w/u

-

5x 15m Banded partner sprints + 1min rest

-

Rebound box jump series

10-16-20-24-30” boxes

3-4 rounds 

-

10 min airdyne test training

87% of goal pace

10 mins = 182 cals 

-

10min foam roll

GPP

S w/u

-

20x Dislocates

-

10-1 Ladder

Ball Slam + Strict Push-ups 

-

W2H Strict Press 

-

10x Strict Press @ 60% + 5x Explosive Push-ups

5 rounds, 2 min rest

-

4 x 12(ea.) 1-Arm DB Row off bench, AHAP 

-

500m Row/Ski @ 2k-4 + 1 min rest + 500m Row/Ski @ 2k-4

ETAC

Mass gain WK 1

S w/u

-

12x 90/60 row/ski

@ T2k +11/12sec

Row R20

Ski R40

-

3x 5-1 pull up ladder

Aerobic Base

S w/u

-

2k row @ 10-15 seconds off

of 2k PR (i.e. 2k PR = 6:48,

row ~ 7:00)

-

Bear Complex

1x power clean +

1x front squat +

1x jerk +

1x back squat +

1x jerk

3-5 rounds, working to a

heavy complex 

-

5x500m @ 2k -1sec + 1min rest

-

0.5 mile run @ easy pace or 10min light assault bike

GPP

S w/u

-

EMOM x 6

1. 6x KBS + 4x GS + 2x Headcutter

2. 15/12 cal Row

-

W2H BS

-

5x3 @ 80% 

1x8 @ 70%

2 min rest between

-

3x10 BB Hip Thrust

-

1 min HARD AD/AS Bike + 30m Bear Crawl 

ETAC

Mass gain WK 1

S w/u

-

15x sqt + 10x KBS + 5x GS + 5x Box jump

3rds

-

W2H DL (80% or more based on feel)

-

5-3-2 DL @ 60%

10 sets, 2min rest between

*i.e. 5x DL + 15sec rest + 3x DL + 15 sec rest + 2x DL + 2min rest

-

3x10 BB Lunge

3x10 rev hyper

-

4x 30/30 row/ski/bike for max cal