GJ Prep

S w/u

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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
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2x 4000m Row/ski +2min rest
@ 2k+ 19-20sec

GJ Prep

Rest

or

active recovery

GPP

S w/u

-

3x (1-5) Pull-up ladder

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W2H BB OHP (80%)

-

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

2 min rest

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4x15 BTN Press

4x10 LDBR

-

10 min various carry

GJ Prep

10min light
row/run/AD
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2x10 sqt
2x5 GS w/5sec pause
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“squat play”
6x 30/15 intervals of random sequence of Sqt, jump sqt, tuck jump, static hold

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Warm up some KBS, push-ups, and box jumps
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“Those Burpees Suck”
10x pull up + 20x KBS @ 53# + 30x box jump @ 24” + 40x push up + 50x sit up + 60x burpee + 10x pull up
For time
-
6x 30/30 bike @ 15cal or more
-
3x1min death march

GPP

S w/u

-

EMOM x 8’

2x Burpees + 4x KBS + 6x GS

-

10x 500m repeats on Row/Ski

@ 2k pace

1:1 work to rest

-

5 min FLR

ETAC

STR WK 5

S w/u

-

10min TGU practice

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8x3 BP @ 55% + 25% band tension

1min rest between

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8x3 banded landmine push press @ 55% + 25% bands

1min rest between

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15min AMRAP

10x dip + 5x T2B + 1x heavy G2S + 100m ski sprint

-

5min Ring FLR

GPP

S w/u

-

2x5 Wall Sqt

3x15 Sqt

3x5 GS

3x5 Knee Jump + Broad Jump Combo

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W2H Pause Back Sqt (80%)

-

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

2 min rest

-

4x12 DB Walking Lunge ea. leg

4x15 Banded Goblet Squat

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1k Row/Ski/Bike @ 2k pace

ETAC

STR WK 5

S w/u

-

2x 30m (lunge + SLDL)

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5x3 Seated box jump

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8x3 DL @ 55% + 25% band tension

1min rest between

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8x3 Box sqt @ 55% + 25% bands

1min rest between

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100x lunge unbroken (50x each leg)

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5x15 Hyper

5x10 DB Row

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3x 500m Row @ 2k -2 + 1min rest

GJ Prep

S w/u

-
BB complex: 6x reps of each without setting BB down
DL + BR + HC + FS + PP + BS
3rds @ increasing weight, Rest 2 min between

-
30min row

• 15min @ 2k +16sec

• 10min @ 2k+13sec

• 5min @ 2k+9sec

GPP

S w/u

-

10 min TGU practice @ 10-20#

-

10x KBS every 30 seconds for 10 minutes

-

30 min Row/Ski/Bike

@ 2k + 18

ETAC

S w/u

-

5x (5-1) pull up ladder

-

30min continuous row

• 15min @ 2k + 18sec

• 10min @ 2k + 13sec

• 5min @ 2k +9/10sec

GJ Prep

S w/u
-
Single arm KB complex:
10x Swing + 8x C&P + 6x Snatch + 4x Windmill + 2x TGU

4sets each arm @ 15/25# or more
-
4x 30/30 battle rope
-
8x 90/60 row/ski @ 2k +3-4sec
-
15min foam roll /mobility work

GPP

S w/u

-

20x Dislocates

-

15/12 cals + 10x DB Push Press + 5x Push-up

3 rounds

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W2H Close-Grip BP (80%)

-

6x6 BP @ 65% +5 lbs from last week if all reps and sets were completed

2 min rest

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4x15 Bent-Over DB row

4x12 Rear Delt. Flyes

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4x 30/30 Hollow Hold

ETAC

STR WK 5

S w/u

-

8min alt EMOM

1. 150m ski

2. 5x burpee

-

W2H DB BP

-

5x5 heavy DB BP or BP @ 70-75%

2min rest between

-

10x dip + 20x push up

4 rounds

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100x wall ball @ 10# for time

• 10x burpee penalty per med ball drop or break

GJ Prep

S w/u

-

20x dislocate

-

10min light weight TGU practice

-

warm up seated DB OHP
-
Seated DB OHP strip sets to failure

M: 40#-30#-20#

FE: 25#-20#-15#
* i.e. max reps to failure @ 40# DBs, once failure is hit drop weights to 30# DBs and repeat. Repeat process until failure hit with 20# DBs.
3 sets, rest 3min between
-
15min AMRAP
5x T2B + 10x single arm KB snatch (5L 5R) @ 16/23kg + 15x Box jump @ 16”
-
Cool down with foam roll and mobility

GPP

Mass Gain Week 4

-

S w/u

-

BB Complex: 4x of each

DL + BR + HC + FS + PP + BS

3 rounds, rest as needed

-

W2H Sumo Banded DL (80%)

-

6x6 DL @ 65% +5 lbs from last week if all reps and set completed

2 min rest

-

4x15 DB RDL

4x12 Single-Leg Glute Bridge

-

10x 30/30 @ 2k pace - 1/2

GJ Prep

WK5

S w/u
-
3x10 sqt
3x5 GS w/5sec pause
3x10 step up @ 16” with 2x 20/40# DB

3x5 box jump
-
W2H DL
-
5x2 DL @ 80% 1RM

Rest 3min between

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“Jones Crawl”
10x DL + 25x box jump
3 rds for time

M: DL @ 1.15x BW / 24” box

FE: DL @ BW / 20” box
-
25x strict pull up *all done as singles

-
10min Row cool down

ETAC

STR WK5

S w/u

-

10x KBS + 5x GS + 5x RDL + 15cal AB

4rds

-

W2H DL

5x3 DL @ 80%

1x8 DL @ 70%

3min rest between

-

4x20 hyper

4x20 Heavy DB lunge (10x per leg)

4x7 strict pull up

-

8x 20/10 tabata row/bike/ski

ETAC

STR WK 4

S w/u

-

single arm KB complex:

10x swing + 8x Snatch + 6x C&P + 4x windmill + 2x TGU
3sets each arm, rest some between

-

3x 2000m Row/ski

1. @ 2k + 16sec

2. @ 2k + 13sec

3. @ 2k +10sec

-

50x quality pull up

GJ Prep

S w/u

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