ETAC

Mass gain Wk5

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% +10-20# from Wk2

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

S w/u

-

10-1 Push up + mace 360 ladder

-

 W2H BB strict press

-

10x10 seated DB OHP

-

3x (10x LDBR + 10x FDBR)

-

4x25 banded triceps extension 

-

100x sit up 

ETAC

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 Curl 21’s

-

10min AMRAP

10x dip + 5x pull up

6pm FYF

S w/u

-

BB complex: 4-1 ladder for load

Power clean + FS + PP + BS + PP

-

20min AMRAP

29x GS @ 16/23kg + 29cal

-

12min AMRAP

12x KBS + 12cal

-

Birthday surprise/Initiation

GPP

S w/u

-

BB Complex: 4x of each

RDL + Bent Row + Hang Clean + Push Press + Good Morning + Back Squat

*Increasing weight each rounds if possible

3 round, rest as needed

-

30 min AMRAP

10x DL @ 50% + 10x Burpee over bar + 10x KBS + 750m Row @ 2k or 2k + 5

-

6 x TGU /side + 1 min plank

3 rounds

ETAC

S w/u

-

1x PC + 2x HC + 1x FS 

every 30sec for 10min

-

W2H Box squat

-

10x10 BS @ 65% 1RM 

2min rest between

-

500m Row + 50x KBS + 400m Row + 40x KBS + 300m Row + 30x KBS + 200m Row + 20x KBS + 100m Row + 10x KBS 

for time

KBS @ 23/32kg

GPP

S w/u

-

10 min Mace 360 Flow

-

30 min Row/Ski/Bike

@ 2k + 20 sec

-

2 x (1-6) Strict Pull-up Ladder

ETAC

S w/u

-

30min continuous Row/ski

15min @ 2k+18 R22/42

10min @ 2k+15 R24/44

5min @  2k+11 R26/46

-

5min FLR

GPP

S w/u

-

Single-Arm KB Complex:

10x Swing + 8x Clean + 6x PP + 4x Rack Sqt + 2x TGU

6 rounds, 3 each side, Rest as needed

-

4 x 1250m Row/Ski + 4 min Rest

@ 2k + 6

*increase each round if possible

-

4 x 30/30 Hollow Hold

ETAC

S w/u

-

3x (30/30) PP

*rest hell style*

-

W2H Multi grip bar BP

-

10x10 BP @ 60% 1RM

-

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

5 rounds

-

6x 30/30 ski

GPP

S w/u

-

Every 30 seconds for 10 minutes:

1x Snatch Balance + 1x OHS + 1x Sots Press

with PVC Pipe or Empty BB

-

W2H Sn. Grip PP

7x3 @ 70%

Rest 1-2 mins between

-

3x10 BTN Press

+

3x8 (ea. side) Heavy DB Row

+

30-45 sec Plank

3 full rounds, rest 1-2 mins between

-

500m Row/Ski @ 2k-5 + 1 min rest + 500m @ 2k-5

ETAC

S w/u

-

10x 90/60 @ 2k + 7/8sec

Row R24

Ski R44

-

mobility work

GPP

S w/u

-

3 x 30m Monster Walk

3 x 10 Banded GS

3 x 5 RDL

-

4 x BS @ 80% + 30 sec Row/Ski/Bike Sprint

3 rounds, 2 min rest

-

10 (ea. leg) x Heavy BB Step-up (load in Front Rack position) + 30 sec Row/Ski/Bike

3 rounds, 2 min rest

-

150m KB Farmer Carry

*each time weight is set down perform 5x deficit push-ups on KB’s

ETAC

Mass gain WK 4

S w/u

-

3x5 box jump

3x5 knee jump + broad jump combo

-

W2H Power clean

-

W2H Defict DL

-

5-3-2 DL @ 60% + 10# from wk 1

10sets, 2min rest between

-

3x15 rev hyper

3x10 heavy single arm DB row

-

6x 30/30 AD

ETAC

Mass gain wk3

S w/u

-

10-1 Push up + mace 360 ladder

-

 W2H BB Push Press 

-

6x heavy seated DB OHP + 5x weighted pull up

-

4x20 skull crusher

4x10 DB curl

-

5x 1min Ring FLR 

GPP

S w/u

-

2x6 Scap Pull-ups

2x6 Scap Push-ups

-

2x8 Romanian DL

2x5 Bent Row

2x5 Good Morning

2x8 Squat

-

W2H PushPress

-

3 x PP @ 75% BW + 150m Ski Sprint

10 rounds, 2 min rest

-

Cool Down on machine or with mobility

Aerobic Base

Rest

ETAC

Mass gain Wk 3

S w/u

-

1x PC + 2x HC + 1x FS 

every 30sec for 10min

-

W2H banded SSB

-

6x6 BS @ 70-75%

2min rest between

-

3x20 Rev hyper

-

8min AMRAP

20cal airdyne + 30m trap bar farmers carry @ 225

GPP

S w/u

-

10’ AMRAP

5x DB Rack Sqaut +

30m weighted Bear Crawl +

5x Push-up on DB +

30m Bear Crawl

-

21-18-15-12-9-6-3

DB PP (25/15) + Box Jump (24/20'“)

-

Tabatha Bike

8 x 20/10

2 min rest

8 x 20/10

-

3 x 1 min KB Farmer Hold

*each drop is 30m weighted Bear Crawl

ETAC

Mass gain wk 3

S w/u

-

3x 2500m + 2min rest

1. 12k + 17/18 R22/42

2. 2k+15/16 R24/44

3. 2k+12/13 R26/46