Aerobic Base

S w/u

-

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”+

-

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 @ 8-10 seconds off of 2k

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

Aerobic Base

S w/u

-

10x air squats

10x KBS

10x goblet squats

3 rounds 

-

Primal movement complex

Shoulder dislocates / pull aparts

-

Warm up BS

Back squat @ 75% 1RM

4 sets, 90 seconds rest, 1 RIR

-

Warm up BP

Bench press @ 75% 1RM

4 sets, 90 seconds rest, 1 RIR 

-

10min light airdyne

ETAC

Mass gain wk 3

S w/u

-

3x (30/30) PP

*rest hell style*

-

W2H Multi grip bar BP

-

6x6 BP @ 65-70%

2min rest between sets

-

100x Deficit push up

rest as needed

-

10min AMRAP

250m ski + 10x T2B

GPP

S w/u

-

EMOM x 8’

12x KBS + 3x Ball Slam

-

W2H DL

10-1 DL / 1-10 KBS Ladder

*between DL and KBS complete 15m OH Plate Lunge

M @ 185-225 lbs // 24 or 32kg KB

F @ 85-155 lbs // 16 or 24kg KB

-

4x12(ea.) BB RDLs

(go for the stretch, elevate feet if necessary)

*Between sets do 20s Glute bridge Holds

-

3 x 500 row/ski + 2 min rest @ 2k pace

ETAC

mass gain wk 3

S w/u

-

5x 750m Row/ski + 3min rest

@ 2k + 1/2sec

open rate

-

5x5 strict chest to bar weighted pull up

Aerobic Base

S w/u

-

15m Banded partner sprints

4 rounds

-

Rebound box jump series

10-16-20-24-30” boxes

3-4 rounds 

-

10 min airdyne test training

93% of goal pace

10 mins = 195 cals 

-

10min light row

GPP

S w/u

-

20x Dislocates

-

DBL KB Complex: 6x of each

Suitcase DL + BOR + HC + PP + Rack Sqt

3 rounds, 1-2 min rest

-

W2H BP

2x5 @ 80%

1x5+ @ 80%

Rest 2-4 mins between

-

3x8 DB Bent-over Row

3x10 DB Bicep Curls

-

10 x 30/30 @ 2k pace or faster

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:

3x DL

3x bent row

3x hang squat clean

3-4 rounds 

-

5x500m @ 2k -3sec + 2min rest

-

4x500m @ 2k pace + 1min rest

-

0.5 mile run @ easy pace 

or 10min airdyne

ETAC

Mass gain wk 3

S w/u

-

12 min EMOM

1. 15/12 cal row

2. 15x ball slams

3. 15x KBS 24/16kg

-

W2H Sumo Banded DL

-

6x6 DL @ 70%

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 WK2

S w/u

-

10-1 Push up + mace 360 ladder

-

 W2H BB strict press

-

8x BB strict press @ 60% + 5x pull up + 2min rest

8 rounds

-

3x (10x LDBR + 10x FDBR)

-

4x25 banded triceps extension 

-

100x sit up 

ETAC

Mass gain WK2

S w/u

-

1x PC + 2x HC + 1x FS 

every 30sec for 10min

-

W2H Box squat

-

8x8 BS @ 65%

2min rest between

-

3x15 Rev hyper

3x30m DB lunge

-

6x30/30 Airdyne

Aerobic Base

Rest

ETAC

Mass gain WK2

S w/u

-

12x 90/60 Row/ski

@ 2k +9/10sec

Row R22

Ski R42

-

10min light TGU practice cool down

Aerobic Base

S w/u

-

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”+

-

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 @ 8-10 seconds off of 2k

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

GPP

S w/u

-

10x Headcutter + 2x TGU + 15x GS + 2x TGU + 20x KBS + 2x TGU

2 rounds

-

2 x 3000m Row/Ski + 2 min Rest @ 2k + 19-20

-

10x Mace 360 + 5 Pull-ups

4 rounds

ETAC

Mass gain WK2

S w/u

-

3x (30/30) PP

*rest hell style*

-

W2H Multi grip bar BP

-

8x8 BP @ 60%

2min rest between sets

-

10x dip + 5x pull up + 5x T2B

5 rounds

-

6x 30/30 ski

Aerobic Base

S w/u

-

10x air squats

10x KBS

10x goblet squats

3 rounds 

-

Primal movement complex

Shoulder dislocates / pull aparts

-

W2H BS

max rep Back squat @ 70% 1RM leaving 2RIR

4 sets, 90 seconds rest

-

max rep Bench press @ 70% 1RM leaving 2RIR

4 sets, 90 seconds rest

-

1 mile run @ moderate pace

or

2k row @ moderate pace

GPP

S w/u

-

1-10-1 Ladder

Push-up + Ball Slam

-

W2H PP

3x PP @ 80% + 5x Wall Balls

5 rounds, 2 min rest

-

12-15 x DB Reverse Flys (light weight) + 1 min Heavy KB Farmer Hold (24/32 kg)

-

4 x 500m + 3 min rest @ 2k-2/4

*increase pace each round

Aerobic Base

S w/u

-

6x 15m banded partner sprint @ green band

-

box jump series

10-16-20-24-30” boxes

3-4 rounds 

-

10 min airdyne test training

90% of goal pace

10 mins = 190 cals 

-

2k Row @ moderate pace

ETAC

Mass gain Wk2

S w/u

-

2x 3000m Row/ski + 2min rest

@ 2k + 19/20sec

Row R20

Ski R40

-

keep a 16kg KB moving for 10min