GJ Prep

WK7

S w/u
-
DB complex: 6x of each
LDBR + FDBR + High pull + curl + OHP + push up

3 sets, rest some between
-
Warm up BB strict press
-
10min EMOM 
1-2x strict press @ 80%1RM
-
3x10 Single arm DB bench press
3x10 Kneeling single arm KB press @ 16kg
-
8x 90/60 Row/Ski  @ 2k pace + 2sec

GPP

S w/u

-

2x5 Wall Sqt

2x10 Sqt

2x5 GS w/ 5 sec hold

2x 30m BW lunge

-

W2H DL

-

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

2 min rest

-

4x12 Bulgarian Split Squat

4x8 Heavy BB Hip Thrust

-

3x 500m Row/Ski + 2 min rest

@ 2k -2/4

GJ Prep

WK7

S w/u
-
50x sqt
40x lunge
30x KBS
20x RDL
10x box jump
-
W2H DL
-
5x3 DL @ 80% 1RM 3min rest between sets
1x max reps @ 70% 1RM
-
3x10 RDL
3x10 BB hip bridge @30-50% DL 1RM

-

10min AMRAP

15cal AD + 30m Farmers carry @ 2x 2/323kg KB

ETAC

STR WK 7

S w/u

-

8min EMOM

10x push up + 5x ball slam + 5x KBS @ 23/32kg

-

Warm up BP

5x3 BP @ 80%

1x8 @ 70%

3min rest between

-

10min AMRAP

10x dip + 5x pull up

-

100x push up

rest as needed

GJ Prep

Rest

or

active recovery

GJ Prep

Rest

or

active recovery

GPP

S w/u

-

10x Bent-Over DB Row +

10x DB Thruster +

30m DB Bear Crawl 

3 rounds 

-

500m Row/Ski + 1000m BikeErg + 150m KB Farmer Carry w/o setting weight down

*each time weights set down its +1 Burpee 

6 rounds for time 

-

5 min FLR 

GJ Prep

WK 6

S w/u
-
10x sqt + 10x split jump
3rds
-
10x push up + 5x strict pull up
4 rds
-
10x Deadlift @ 50% + 2min row @ 2k pace + 2min rest

3 rounds
-
5min rest
-
10x burpee + 2min Ski @ 2k pace + 2min rest

3rds
-
3x 20m DB bear crawl @ 50# DBs
-
10min foam roll

ETAC

STR WK 6

S w/u

-

20x mace 360 + 10x DB pull over

4 rds

-

6x3 BP @ 60% + 25% band tension

1min rest between

-

6x3 banded landmine push press @ 60% + 25% bands

1min rest between

-

10min AMRAP

12x Single arm DB snatch @ 35/60# + 8x box jump + 5x T2B

-

cool down

10min various carries

GJ Prep

WK 6

S w/u

-
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
-
3x 3000m + 2min rest
@ 2k + 17-18sec

ETAC

STR WK 6

S w/u

-

1x Power clean + FS + Hang clean

Every 30sec for 10min

-

6x3 DL @ 60% + 25% band tension

1min rest between

-

6x3 Box sqt @ 60% + 25% bands

1min rest between

-

5x20 hyper

5x5 weighted chin up

5x10 single leg hip bridge

-

1k Row/ski @ 2k pace

GPP

S w/u

-

KB Mountain

5-10-15-10-5

KBS + GS + Push-up

-

3x 2000m Row/Ski + 3 min rest

1. @ 2k + 15

2. @ 2k + 12

3. @ 2k + 8

-

4x 30/30 Hollow Hold

ETAC

STR WK 6

S w/u

-

10-1 pull up ladder

Rest as needed (55x pull up total)

-

Row 6x500m + 3min rest

@ 2k -1/2sec

• Keep all intervals equal to or faster than your first

-

100x box step up @ 2x 15/25# DB

GJ Prep

WK 6

-

S w/u

-
3x20 DL @ 30% 1RM
3x20 DL @ 30%1RM off 4” box

-
8x 90/60 row/ski  @ 2k + 1-2sec

GPP

S w/u

-

DB Complex: 6x of each

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

3 rounds

-

W2H DB Floor Press (80%)

-

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

2 min rest

-

4x15 DB Lat Pullover

4x10 Band Pullaparts (OH + UH)

-

6x 30/30 Row/Ski/Bike

@ 2k -5

ETAC

STR WK 5

S w/u

-

5x pull up + 10x mace 360 + 15x push up

-

W2H BB Push press

-

BB push press strip set

2x @ 80% + 3x @ 70%

6 sets, 3min rest between

-

100x Push up

• rest as needed

-

6x 30/30 ski @ 2k - 5 or faster

GJ Prep

WK 6

S w/u

-

10min light TGU practice @ 10#
-
Warm up seated DB OHP 
-
10x seated DB OHP + 10x push up + 5x strict chest to bar pull up
5rds 2min rest between
-
3x10 single arm OHP press
-
6x TGU @ 25/53# + 1min FLR
5rds
-
10min row/ski/ad cool down

GPP

Mass Gain Week 5

-

S w/u

-

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

3 rounds

-

W2H Banded DL (80%)

-

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

2 min rest

-

4x15 Banded GS

4x12 B-stance RDL

-

10x 100m Row/Ski sprints + 1 min rest

ETAC

STR WK6

S w/u

-

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

4rds

-

W2H 1 1/4 back sqt

5x2 heavy 1 1/4 back sqt

3min rest between

-

3x20 hyper

3x10 zercher sqt

3x10 forward banded sumo DL

-

10min AMRAP

20cal AD + 30m farmers carry @ 50% BW

GJ Prep

Wk 6

S w/u
-
Double KB complex: 6x of each 
DL + BR + HC + Rack sqt + PP + Push up on KB
-
KB mountain @ 25/35#:
KBS + GS reps of each without setting KB down

5-10-15-20-25-20-15-10-5
-
5x Rack sqt @ 2x35/53# KB + 20m Farmers carry + 5x rack sqt + 20m KB bear crawl
4 sets, rest 2min between
-
KB mountain @ 35/53#:
KBS + GS reps of each without setting KB down

5-10-15-20-25-20-15-10-5
*if KB is set down 10x burpee penalty paid immediately per infraction.