GPP

S w/u

-

5x Man Maker + 30m Bear Crawl

3 rounds

-

8’ AMRAP

21/15 cal Ski + 21x KBS + 21x DB PP

2 min rest

8’ AMRAP

15/10 cal Ski + 15x KBS + 15x DB PP

2 min rest

8’ AMRAP

9/6 cal Ski + 9x KBS + 9x DB PP

2 min rest

-

DB Complex, light weight

10x Bicep Curls + 10x Upright rows + 10x Lateral Raise

3 sets

-

4 x 30/30 Hollow Hold

GPP

S w/u

-

8’ EMOM

1. 12/10 cal Row

2. 12x KBS

-

W2H BS

2x6 @ 70%

Rest 2-4 min between

-

3x12 GS

3x12 DB Bulgarian Split Squat

-

6 x 90/60 @ 2k pace

ETAC

Mass gain wk6

S w/u

-

10-1 Push up + mace 360 ladder

-

W2H BB Push Press

-

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

6 sets, 2min rest between

-

4x20 skull crusher

4x10 DB curl

-

5x 1min Ring FLR

GPP

S w/u

-

30m BW Walking Lunge +

30m Burpee/Broad Jump +

30m BW Walking Lunge +

30m Bear Crawl

3 rounds

-

2000m Row/Ski

Every 250m you must complete

5x Burpees + 5x KBS + 5x KB DL

for time

-

12 min AMRAP

15/12 cal Assault Bike

15m KB Farmer Carry

12x KB Rack Sqt

15m KB Farmer Carry

ETAC

Mass gain wk6

S w/u

-

1x PC + 2x HC + 1x FS

every 30sec for 10min

-

W2H banded SSB

-

6x6 BS @ 70-75% + 10-20# from Wk3

2min rest between

-

3x20 Rev hyper

-

8min AMRAP

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

GPP

S w/u

-

30x (Windmill + TGU) **15x per arm

-

15x KBS + 2min Row/ski/bike + 2min rest

3 rds ( row/ski @ 2k pace)

-

16x KB Snatch + 2min Row/ski/bike + 2min rest

3 rds ( row/ski @ 2k pace)

-

5min FLR

ETAC

Mass gain wk6

S w/u

-

5x 1500m + 3min rest

1. 2k + 17/18 R22/42

2. -3sec R24/44

3. -3 sec R26/46

4. -3sec R28/48

5. -3sec R30/50

ETAC

Mass gain wk6

S w/u

-

10x push up + 5x pull up + 10x dip

4rds

-

W2H BP

-

6x6 BP @ 65-70% + 10-20# from Wk3

2min rest between sets

-

100x Deficit push up

rest as needed

-

10min AMRAP

250m ski + 10x T2B

GPP

S w/u

-

2 x 6 Scap Pull-ups

-

BB Complex: 4x of each

DL + BR + HC + FS + PP + BS

3 rounds, rest as needed

-

W2H PP

3 x PP @ 70% + 3x Ball Slams

7 rounds, 2 min rest

-

10x DB Strict Press +

10x DB Hammer Curl +

30-45 sec. Plank

3 rounds, rest as needed

-

6 x 30/30 Ski

ETAC

Mass gain wk6

S w/u

-

6x 500m Row/ski + 2min rest

@ 2k

open rate

try to increase speed each round

-

5x5 strict chest to bar weighted pull up

GPP

S w/u

-

30m Monster Walk +

8x Banded GS +

6x KBS +

4x RDL

3-4 rounds

-

W2H DL

2x DL @ 80% + 12x Split Jumps (ea. leg) + 1 min Row @ 250/275m +

3 rounds, 2 min rest

-

12x DB Walking Lunge (ea. leg) + 6x DB FS + 1 min bike @ 500/550m + or 15/20 cal +

3 rounds, 2 min rest

-

3 x 30m DB Bear Crawl @ 2x 30/50#

ETAC

Mass gain wk6

S w/u

-

12 min EMOM

1. 15/12 cal row

2. 15x ball slams

3. 15x KBS 24/16kg

-

W2H Banded rack pull

-

6x6 DL @ 70% + 10-20# from Wk3

2min rest between

-

3x15 rev hyper

3x10 heavy single arm DB row

-

30m DB lunge @ 2x25# DB + 10x box jump + 20cal row/ski

5rds

ETAC

mass gain wk 5

S w/u

-

1x PC + 2x HC + 1x FS

every 30sec for 10min

-

W2H Box squat

-

8x8 BS @ 65% + 10-20# from Wk2

2min rest between

-

5x20 Rev hyper

5x10 RDL

-

8min AMRAP

10cal AB + 30m Farmers carry @ 2x 32kg KB

ETAC

S w/u

-

10x 90/60 Row/ski

@ 2k +5/6sec

Row R26

Ski R46

-

6x TGU @ 16/23kg + 1min Ring FLR

5rds

GPP

S w/u

-

KB Moutain

5-10-15-10-5

KBS + GS + Push-ups

-

W2H FS

-

3x FS @ 80% + 5x Box Jump

5 rounds, 2-4 min rest

-

12x DB Walking Lunge (ea. leg) +

12x B stance RDL (ea. leg) +

10/7 cals on AD/AS Bike

4 rounds, rest between as needed

-

3 x 1 min Farmer Hold (Heavy)

GPP

S w/u

-

Single-Arm KB Complex:

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

3 rounds each side, rest as needed

-

3 x 2500m + 5 min Rest

@ 2k + 16-18

*Increase pace each round if possible

-

5 min plank

ETAC

Mass gain wk5

S w/u

-

DB complex: 6x of each

LDBR + FDBR + Curl + OHP + Push up w/row

-

W2H Dead stop BP

-

8x8 BP @ 60% +5-10# from wk2

2min rest between sets

-

25x banded triceps pull down + 20x mace 360

-

100x push up

-

6x 30/30 ski

GPP

DB Complex: 6x of each

FDBR + High Pull + Curl + PP + BR + Push-up

3 rounds, rest as needed

-

W2H BP

-

5x BP + 100m Ski Sprint

M @ 135-185 lbs // F @ 85-135 lbs

10 rounds for time

-

3’ AMRAP

12x Bench Dips + 12x DB Tricep Extension + 4x Man Makers

Rest 2 min

Repeat

ETAC

Mass gain wk5

S w/u

-

4x 2000m + 3min rest

1. 2k +17/18 R24/44

2. @ -3sec R24/44

3. @ -3sec R26/46

4. @ -3sec R28/48

*all pacing is -3sec from previous round

-

keep a 16kg KB moving for 10min

GPP

S w/u

-

3 x 15m Walking Lunge + 15m Bear Crawl

3 x 8 Banded GS

3 x 5/side Cossack Sqt

-

DL (Ascending)

5x3 @ 80%

Rest 1-4 mins Between

-

A1. 12x Feet Elevated GS

A2. 10/sidex Box Step-ups

3 rounds, 1-2 min rest between

-

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

@ 2k -1