ETAC

STR wk 2

S w/u

-

20x dislocate

-

1x Power clean + 2x Push press

every 30sec for 10min

-

warm up BP
8x3 BP @ 50% + 25% bands

1min rest between

-

5x10 landmine press

5x10 dip

-

1000m row/ski @ 2k pace

GPP

Mass Gain Week 1

-

S w/u

-

12x KBS + 15m Bear Crawl + 5x Burpees + 15m Bear Crawl

4 rounds

-

12x 90/60 Row/Ski/Bike @ 2k pace

*during rest 8x Ball Slams

-

3 x 1 min Heavy Farmer Hold

GJ Prep

Wk 2

S w/u
-
5x RDL + 5x GS + 5x OHP + 5x pull up 3-5rds
*for RDL & GS use 35# or more, for OHP use 20# or more
-
10x DL @ 50% 1RM+ 500m Row @ 2k pace + 2min rest
3 rds
-
5min intermission

-
10x GS @ 16/23kg + 500m Ski @ 2k pace + 2min rest

3rds
-
5min rest
-
3x20m DB bears crawl @ 2x30/50# DBs

GPP

Mass Gain Week 1

-

S w/u

-

30 sec. Box Jump +

30 sec. Explosive Step-up +

30 sec. Step-up

3 rounds, 1 min rest

-

W2H FS (80%)

-

6x6 BS @ 65%

2 min rest

-

3x12 DB Walking Lunge

3x15 Banded GS

-

4x 30/30 Max cals AD or AS Bike

GJ Prep

Wk 2

S w/u
-
Keep a 8/16kg KB moving for 10min

-
Warm up with some pull ups

*banded pull up if needed
-
Test max strict chest to bar pull up

-
10x KBS every 30sec @ 15/23kg for 10min
-
4x burpee every 30sec for 10min
-
5min max KB Snatch Test @ 12/16kg

-
Cool down with foam roll and mobility 

ETAC

STR WK 2

S w/u

-

15x sqt + 10x KBS + 5x RDL

3rds

-

Box jump rebound series

16’ + 20” + 24” + 30”

4 sets, 1min rest between

-

5x2 seated box jump for height

-

5x5 DL @ 55% + 25% bands

1min rest between

-

5x5 BS @ 55% + 25% bands

1min rest between

-

5x20 Hyper

5x10 Good morning

-

8x 20/10 tabta row/ski/bike

GPP

Mass Gain Week 1

-

S w/u

-

10 min KB Flow

-

3x 2000m Row/Ski + 3 min rest

1. @ 2k + 15

2. @ 2k + 12

3. @ 2k + 8

-

5 min FLR

GJ Prep

Wk 2

S w/u

-

100x TGU @ 10-20# *focus on form

-
12x 90/60 row @ 2k pace + 9-10sec

ETAC

STR WK 2

-

S w/u

-

KB complex: 6x of each

DL + BR + Clean + Rack sqt + PP

3 sets, 1-2min rest between

-

15x 30/90 Row/ski/bike

** during rest 2x G2S @ 50% BW

Row/ski: M @ 150+ | FE @ 125m+

-

5x5 strict T2B

GPP

Mass Gain Wk 1

-

S w/u

-

2x15 Banded Pull Aparts

-

1-10 Ladder

Ball Slam + Push-up

-

W2H Close-Grip BP (80%)

-

6x6 BP @ 65%

2 min rest

-

3x15 Bent Over Row

3x12 Rear Delt Flyes

-

500m Row/Ski + 1 min rest + 500m Row/Ski

@ 2k pace - 1/2 seconds

GJ Prep

wk 2

S w/u
-
3x10 shoulder dislocate
-
3x10 FDBR @10-25#
3x10 LDBR @10-25#
-
2x30/30 PP @ 2x10#
*Rest in Overhead hold
2min actual rest Repeat
-
Work up to heavy single seated DB over head press
-
100x FSPP @ empty barbell +
100x ball slam @ 20# +
100x wall ball @ 20#
For time

-

4x30/30 hollow hold

ETAC

STR WK2

-

S w/u

-

3x (5-1) pull up ladder

-

BP
10x @ 30%

2x5 @ 50%

2x5 @ 60%

2x3 @ 70%

2x2 @ 80%

2x1 @ 85%+

*rest 2-3min between sets @ 70% or above

-

4x10 Fat bar curls

4x10 DB pull over

-

10min max rep Z press @ BB

GPP

S w/u

-

12’ AMRAP

15/12 Cal any machine +

15m BW Lunge +

12x GS +

15m BW Lunge

-

W2H Sumo DL (80%)

-

6x6 DL @ 65%

2 min rest

-

3x15 DB RDL

3x12 Single-Leg Glute Bridge

-

10x 30/30 Row/Ski/Bike

ETAC

S w/u

-

10x sqt + 5x RDL + 10x KBS

2 rds

-

5x3 BB jump sqt

-

W2H box sqt

5x2 heavy box sqt

3min rest between

-

4x15 Rev hyper

4x10 BB bent row

-

5x box jump + 10x KBS + 15cal assault bike

4 rounds for time

6pm FYF

S w/u

-

10min AMRAP

teams of 2

1. 150m Row/ski + 15x Ball slam @ 20/30#

2. Rest

-

40min Alt min EMOM

1. 15/11cal Ski

2. 12x Ball slam @ 30/50#

3. 11/15cal BikeERG

4. 12x GS @ 16/32kg

5. 11/15cal Row

6. 7x Burpee

7. 11/15cal Assault bike

8. Rest

   **5 total rounds * *

-

E26 Initiation

GPP

S w/u

-

BB Complex

DL + BOR + HC + FS + PP + BS

3 sets @ increasing weight

2 min rest between

-

Buy in 1k Row/Ski

1-10 Ladder

KBS +

Box Jumps +

Burpees +

DB Thrusters +

Push-ups

Buy out 2k Row/Ski

-

Cool Down with mobility/bike ride

ETAC

S w/u

-

BB complex: 4x of each

Power clean + FS + PP + BS

4 sets @ increasing weight, 2min rest between

-

100x TGU @ 20# DB/KB

*done slow and controlled for form

-

5k Row/Ski @ 2k +16/18sec

Open Rate

GPP

S w/u

-

20x Squat + 15x KBS + 10x Box Jump + 5x Push-up

3 rounds

-

W2H DL

5x DL @ 70% + 8x KBS

5 rounds, 2-3 min rest

-

3x12 ea. leg BB Rev. Lunge

3x10 DB RDL

-

15/12 cal any machine + 30m HEAVY KB Farmer Carry

4 rounds

ETAC

S w/u

-

3x15 sqt

3x5 Goblet sqt

3x3 knee jump + broad jump combo

-

5x5 seated box jump

-

5x5 DL @ 50% +25% bands

-

5x5 BS @ 50% + 25% bands

-

4x10 RDL

4x10 BB Bent over row

-

8x20/10 Tabata airdyne

ETAC

S w/u

-

5x pull up + 10x push up + 30m bear crawl

3rds

-

w2h BP

-

5x1 @ 85-90%

3-4min rest between

-

5x20 banded triceps pull down

5x5 chin up

-

10x dip + 5x pull up + 30m bear crawl

4rds

-

10min cool down row/bike/ski