GJ Prep

Rest

or

S w/u
-
30x-50x strict chest to bar pull-ups
*break up as needed just get 30x quality reps in
-
5x 750m row/ski + 3min rest
@ 2k pace + 1-2sec

GPP

S w/u

-

Single-Arm Complex:

10x KBS + 8x C&P + 6x Snatch + 4x Windmill + 2x TGU

2 sets each arm, rest as needed

-

W2H BB OHP (80%)

-

6x6 BB OHP @ 65% + 5-10 # from last week if all reps and sets completed

2 min rest

-

12 min AMARP

12x DB PP

10x Push-up

10/8 cal any machie

-

4x 30/30 Hollow Hold

GJ Prep

S w/u

-
40x sqt +
20x lunge +
10x KBS @ 53# +

10x push up
2 rds
-
42min EMOM

Alternate movements per round

1. 15cal row
2. 15x KBS @ 53#
3. 15x GS @ 53#
4. 15cal bike
5. 25x push up
6. Rest
-
5min FLR
-
Cool down
Foam roll and mobility work

GPP

S w/u

-

10’ EMOM

1. 5x Burpees + 10x KBS

2. 10x Box Jumps

-

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

* during rest +1 G2S

-

15/12 Cal Bike + 30m KB Farmer Carry

4 rounds

ETAC

STR WK 4

S w/u

-

10-1 Ladder

Push up + KBS + ball slam

-

10x3 BP @ 50% + 25% band tension

1min rest between

-

10x3 banded landmine push press @ 50% + 25% bands

1min rest between

-

4x25 banded triceps extension

4x10 Curl

-

6x 100m ski sprint for time

full rest between

-

cool down

10min various carries

GPP

15/12 cal Bike + 10x KBS

4 rounds

-

W2H 1 1/4 Squat (80%)

-

6x6 BS @ 65% + 5-10 # from last week if all reps and sets completed

2 min rest

-

3x8 KB Lateral Lunge

3x12 DB RDL

-

500m Row + 1 min rest + 500m Row

@ 2k - 4

ETAC

STR WK 4

S w/u

-

2x 30m (lunge + SLDL)

-

5x3 Seated box jump

-

10x3 DL @ 50% + 25% band tension

1min rest between

-

10x3 Box sqt @ 50% + 25% bands

1min rest between

-

5x10 Goodmorning

5x15 Hyper

5x10 DB Row

-

500m Row @ 2k -2 + 1min rest

2 rounds

GJ Prep

S w/u
-
2x5 wall sqt
3x10 sqt
3x5 goblet sqt
W/5sec pause
-
BB complex: 6x reps of each without setting BB down
DL + BR + HC + FS + PP + BS
3rds, 2min rest between

-
6x 500m+ 2min rest @ 2k pace
-
15min foam roll 

GPP

S w/u

-

50x TGU @ 10-20 #’s

-

3x 2500m + 5 min rest

start @ 2k +18/16

**Increase pace 4/5 sec from last round

GJ Prep

S w/u
-
20min TGU practice *work to heavy if it feels good. If not stick to light weight

-
10x 90/60 row/ski @ 2k + 5-6sec

ETAC

S w/u

-

100x TGU @ 10-20#

*done slow with a focus on form

-

6x 30/30 Row @ 2k -5

4min rest

6x 30/30 bike

4min rest

6x 30/30 Ski @ 2k -5

-

3x 5-1 pull up ladder

GPP

S w/u

-

5x Man Maker +

10x Ball Slam +

30m Bear Crawl

3 rounds

-

W2H Pause BP (80%)

-

6x6 BP @ 65% + 5-10# from last week if all reps and sets were completed.

2 min rest

-

3x12 Single-Arm DB Row

3x10 Rear Delt Flyes

-

10x 30/30 Ski

GJ Prep

S w/u

-

DB complex: 6x of each
FDBR + LDBR +  Hi pull + curl + OHP + push up w/single arm row

3rds @ 10-25# DBS Rest about 2min between
-
Warm up BP
-
BP @ 85/135# to complete failure + max plank pull to failure
5sets rest 2min between
-
4x 30/30 Push press @ 2x15/20# DB

*Rest in overhead hold

-

4x 30/30 hollow hold

ETAC

STR WK4

S w/u

-

15x KBS + 10x Push up + 5x Pull up

4 rds

-

W2H deadstop BP

2x heavy dead stop BP + 5x pull up

5 sets, 3min rest between

-

15x Seated DB OHP + 10x Dip + 100m ski sprint

4 sets, 2min rest between

-

5min FLR

GPP

Mass Gain Week 3

S w/u

-

2x5 Wall Sqt

2x10 Sqt

2x5 Banded GS

3x30m BW Lunge

-

W2H Deficit DL (80%)

-

6x6 DL @ 65% + 5-10# from last week if all reps and sets were completed.

2 min rest

-

3x12 Bulgarian Split Sqt

3x8 Heavy BB Hip Thrust

-

3x 500m Row/Ski + 2 min Rest

@ 2k - 2/4 sec

GJ Prep

10min Row
-
2x5 wall sqt
3x10 sqt
3x5 GS w/5sec pause 3x5 RDL
3x5 box jump
2x10 reverse lunge
-
W2H FS
-
10min EMOM
1x FS @ 80% 
-
10min time cap 50% Body weight in cal on Assault bike/airdyne
+
Max Goblet Sqt @ 35/53# in time remaining
** goal is 100x GS. If you do not hit 100x gs cal sprint penalty the remainder of reps to 100

-
4x15 Hyper

4x10 RDL

ETAC

STR WK 4

S w/u

-

BB complex: 6x of each

DL + BR + HC + FS + PP + BS

3 sets, 2min rest between

-

W2H FS + BS Cluster

2x FS @ 80% + 3x BS @ same weight

5 sets, 3 min rest between

-

4x15 Rev hyper

4x10 forward banded DL

-

8x 20/10 tabta bike AD

4min rest

8x 20/10 Tabta row

ETAC

STR WK 3

-

BB complex: 5-1 ladder

DL + BR + HC + FS + PP + BS

start light and increase weight per round

-

2k Row/Ski @ 20min or less

-

10min random carry

GJ Prep

S w/u
-
5x Goblet sqt + 5x RDL + 5x OHP + 5x pull up
4rds
-
4x 2000m Row + 3min rest

• 1st @ 2k + 17-18sec

• 2nd @ 2k+ 15-16sec

• 3rd @ 2k + 13-14sec

• 4th @ 2k+ 10-12sec

GJ Prep

Rest