ETAC

Rest

GPP

S w/u

-

10x Push-up + 10x Mace 360

4 rounds

-

2x 30/30 DB PP *Rest in OHP

Rest 2 mins

Repeat

-

6x6 BB Strict Press @ 65%

2 min rest

-

2x (1-6) Pull-up ladder

-

1 min Ski + 30m KB Farmer Carry

4 rounds for time

GPP

S w/u

-

10’ AMRAP

12x Ball Slam + 15m Bear Crawl + 5x Burpees + 15m Bear Crawl

-

12x 90/60 @ 2k pace

*During rest 8x KB Snatch (4x ea. arm)

-

4x 30/30 Hollow Hold

ETAC

STR WK 3

S w/u

-

2min AMRAP DB complex: 6x reps of each with light DBs

FDBR + High Pull + Curl + Thruster + Push up with row

3 sets, 1min rest between

-

5x5 BP @ 60% + 25% bands

2min rest between

-

8x3 banded land mine push press

-

6x 30/30 Row @ 150m or more

4min rest

6x 30/30 ski @ 150m or more

GJ Prep

S w/u
-
3x5 shoulder dislocate
-
1-10-1 push up ladder
-
Work to heavy Push Press (test 1RM if needed)
-
4x 1-4 PP ladder @ 70%

* 1:1 work to rest

-
4x 1-4 TGU ladder @ 20-53#
* TGU done each arm
-
5x Burpee every 30sec for 10min

-

foam roll

GPP

8’ EMOM

1. 8x KBS + 6x GS + 4x Headcutter

2. 10/7 Cals on machine

-

W2H Box Squat (80%)

-

6x6 BS @ 65%

2 min rest

-

3x12 BB Good Morning

3x12 DB Rev. Lunge

-

1k Row/Ski For time

ETAC

STR WK 3

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 @ 60% + 25% bands

1-2min rest between

-

5x5 BS @ 60% + 25% bands

1-2min rest between

-

5x10 Goodmorning

-

100x lunges without stop

-

3x 1min Death march holding 2x 23kg KB in farmers carry

GJ Prep

5min light row
-
10x Goblet sqt
5x pull up
5x chin up
5x inch worm
10x rack sqt (5L and 5R @ up to 50% BW)
10x KB high pull 10x heavy KB swing 10x Halo
5x KB DL @ BW w/30sec farmers hold on 5th rep
-
30min row

• 15min @ 2k +18sec

• 10min @ 2k+15sec

• 5min @ 2k+11sec

GPP

S w/u

-

1 min Bike @ 75% MHR + 10x Box Jumps + M.E.Pull-ups + M.E. Push-ups

2-3 rounds

-

30 min Row/Ski

• 15 min @ 2k + 18

• 10 min @ 2k + 13

• 5 min @ 2k + 8

GJ Prep

S w/u

-
Single arm KB complex: 10-2 evens only 
 Swing + C&P + Snatch + windmill + TGU
*start with 10x reps of each on the lighter side and work to a heavy 2x. If it feels good go ahead and see how heavy of the complex you can do with 1x rep of each

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

ETAC

STR WK 3

S w/u

-

40min row every 5min 60m farmers carry @ 2x 32/40kg KB

-

50x KTE

GPP

Mass Gain Week 2

-

S w/u

-

DB Complex: 6x of each

FDBR + High Pull + LDBR + Curl + OHP + Push-up

3 rounds

-

W2H DB Floor Press (80%)

-

6x6 BP @ 65%

2 min rest

-

3x15 DB Lat Pullover

3x10 Band Pullaparts (UH + OH)

-

6x 30/30 Row/Ski/Bike

@ 2k-5

ETAC

STR Wk 3

s w/u

-

100x mace 360

-

W2H BB PP

4x (1-4) PP ladder @ 75% BW or more

-

3x (5x DB Fly + 10x DB press)

3 sets, 2min rest between

-

3 sets push up to failure

2min rest between

-

3x 1min Death march holding BB overhead

GJ Prep

S w/u
-
3x10 shoulder dislocate
-
DB complex: 6x of each
LDBR + Hi pull + FDBR + curl + OHP + Push up with Row 3rds @ 10-20#, rest some between
-
W2H BP
-
10-1 BP ladder @ 135/95 + 1-10 Burpee ladder

* i.e 10x BP + 1x burpee + 9x BP + 2x burpee… 1x BP + 10x burpee
-
3x10 standing single arm KB OHP

-
5min FLR
* rest as needed but must accumulate 5min total in FLR position.

ETAC

STR WK 3

S w/u

-

10x sqt + 5x RDL + 10x KBS

2 rds

-

W2H Power Clean

-

W2H Deficit DL

2x Deficit DL @ 75-80% + 8x Heavy Banded KBS

5 sets, 3min rest between

-

4x15 Rev hyper

4x10 single leg hip bridge

-

50x burpee box jump for time

GPP

Mass Gain Week 2

-

S w/u

-

20x Sqt + 15x KBS + 10x Box Jump + 5x RDL

-

W2H Banded DL (80%)

-

6x6 DL @ 65%

2 min rest

-

3x15 Banded GS

3x12 B-Stance RDL

-

10x 100m Row/Ski Sprints

GJ Prep

WK 3

S w/u

-
2x5 wall sqt
3x10 sqt
3x5 GS w/5sec pause @ 20# KB
2x20m lunge + SLDL

-
W2H FS

5x2 FS @ 80% 1RM
* chase each set with 2x board jump for max distance
Rest 3min between sets
-
3x10 KB RDL

3x15 rev hyper

-
500m Row for time

-
10min various carry cool down

GJ Prep

S w/u

-
5x goblet sqt + 5x RDL + 5x OHP + 5x pull up
3 rds
*use whatever weight you want
-
3x2500m row + 2min rest
1st @ 2k pace+17-18sec
2nd @2k pace +15-16sec
3rd @ 2k + 13-14sec

GPP

Mass Gain Week 1

-

S w/u

-

10x KBS + 12x DB PP + 150m Row/Ski 

3 rounds

-

W2H Seated DB OHP (80%)

-

6x6 BB OHP @ 65% 

2 min rest 

-

3x15 Bench Dips 

3x10 BB Curls 

3x10 Front Plate Raise 

-

4x 30/30 Hollow Hold 

GJ Prep

Rest

or

10min row/ski
-
30x strict chest to bar pull-ups
*break up as needed just get 30x quality reps in
-
5x 750m row + 3min rest
@ 2k pace + 1-2sec