GPP

STR WK 1

S W/U

-

10X SQT + 10X KBS + 10X RDL

2 RDS

-

WORK TO A HEAVY 5RM DEADLIFT

-
5 X 3 DEADLIFT @ 85% OF THE ABOVE WEIGHT.

2-3MIN REST BETWEEN

-
3 X 10 BARBELL BENT OVER ROW
3X10 HYPER

-

6X 30/30 ROW/BIKE/SKI

ETAC

STR WK8

S w/u

-

2x 30m (lunge + SLDL)

2x15 sqt

2x10 heavy KBS

2x5 knee jump

-

W2H Rack pull from just below the knee

6x2 rack pull @ 95%+ of DL 1RM

3min rest between

-

10x2 BS @ 55% + bands

1min rest between

-

3x15 Hyper

-

10-8-6-4-2

DBL KBS Clean @ 2x23kg + pull up

Gym Jones Prep

S w/u
-
3x10 sqt
3x5 GS @ 20#
w/5sec pause at the bottom
3x5 straight leg box jump
2x20m Lunge + SLDL
-
W2H DL
-
5x3 DL @ 80% (+5-10# more than last time) 
3min rest between sets
1x8+ @ 70% + 5-10# more than last time
-

5x10 Hyper
5x10 BB Good morning
5x10 BB hip bridge  @ 30-50% DL 1RM

Gym Jones Prep

S w/u
-
1-10-1 push up ladder
-
Shoulder dislocates

-
W2H BP
3x BP @ 80% 1RM + 3x explosive push up
5sets, 3min rest between
1x8+ @ 70% 1RM

-
3x (1-5) pull up ladder
-
8x 60/60 @ 2k pace

ETAC

STR WK 8

S w/u

-

8min EMOM

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

-

Warm up BP

6x2 heavy BP + bands

3min rest between

-

10x push up every 30sec for 5min

-

10min AMRAP

10x wall ball + 15/20cal ski

GPP

STR WK 1

S w/u

-

6x 60M Shuttle run sprint

1-2min rest between

-

W2H 5RM back squat
3 X 5 @ 85% OF THE ABOVE WEIGHT

2-3min rest between

-
WORK TO A HEAVY 5 RM STRICT PRESS
3 X 5 @ 85% OF THE ABOVE WEIGHT

2-3min rest between

-
3 SETS OF MAX PULL UPS

-

8X 20/10 TABATA ROW/SKI/BIKE

GJ Prep

WK 7

Active recovery

GJ Prep

WK 7

Rest or active recovery

GPP

10x KBS +

12x DB PP +

150m Row/Ski

3 rounds

-

W2H Seated DB OHP (80%)

-

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

2 min rest

-

4x15 Bench Dips

4x10 BB Curls

4x10 Front Plate Raise

-

4x 30/30 Hollow Hold

GPP

S w/u

-

50x Squat

40x Lunge

30x KBS

20x RDL

10x Box Jump

-

6x 30/30 max meter Row/Ski

6x 30/30 Box jumps/Step-ups

6x 30/30 GS/Burpee

-

3x 1 min Heavy KB Farmer Hold

GJ Prep

Wk7

S w/u
-
2x5 wall sqt
3x15 sqt
3x5 GS w/5sec pause
3x5 box jump 3x10 KBS
3x10 push up
-
500m Row for time -
5min rest
-
“Those Burpees Suck”
10x pull up +
20x KBS @ 35/53# + 30x Box jump @ 24” +
40x Push up + 50x Sit up + 
60x Burpee +
10x pull up
-
Cool down

ETAC

STR wk 7

S w/u

-

1x Power clean + 1x FS + 1x Hang clean

every 30sec for 10min

-

W2H high box sqt

6x2 high box sqt @ 95%+ of BS 1RM

3min rest between

-

12x2 DL @ 50% + bands

1min rest between

-

3x15 Hyper

3x10 B-stance RDL

-

5min FLR

GPP

S w/u

-

150m Row/Ski + 10x KBS

4 rounds

-

W2H FS (80%)

-

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

2 min rest

-

4x12 DB Walking Lunge

4x15 Banded GS

-

5 min FLR

ETAC

STR WK7

s w/u

-

100x mace 360

-

DB complex: 6x of each

FDBR + LDBR + curl + FSPP + push up

3 sets, 1-2min rest

-

W2H Seated DB OHP

-

10x10 seated DB OHP @ 60%

2min rest between

-

5x20 triceps pull down

5x 7-10 pull up

-

6x 30m heavy farmers carry

GJ Prep

WK7

S w/u
-
2x15 sqt
-
5x GS + 5x RDL + 5x OHP + 5x pull up

4 rds *use whatever weight you want to warm up with.
-
W2H BS
-
5x3 BS @ 80% 1RM 3min rest between sets
1x8 @ 70% 1RM
-
3x15 hyper
3x10 forward banded sumo DL

-

6x 30/30 Row @ 2k-5

GPP

S w/u

-

1 min Bike @ 75% MHR + 10x Box Jumps + 8x Pull-ups + 6x Push-ups

3 rounds

-

30min Row/Ski

• 15 min @ 2k + 18

• 10 min @ 2k +13

• 5 min @ 2k + 8

ETAC

S w/u

-

10min TGU practice

-

10k row/ski @ 20+20sec

GJ Prep

WK7

S w/u

-

10min warm up
-
BB complex: 6x reps of each without setting BB down
DL + BR + HC + FS + PP + BS 
3rds @ increasing weight, Rest 2-3min between
-
10x 250m Row + 1min rest

@ 2k -2/-3sec
-
10min foam roll 

GPP

S w/u

-

2x 10 Band Pull-Apart

-

1-10 Ladder

Push-up + Ball Slam

-

W2H BP

-

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

2 min rest

-

4x15 Bent-over BB Row

4x12 Rear Delt. Flyes

-

10x 30/30 Row/Ski @ 2k pace

ETAC

STR wk 7

S w/u

-

20cal AD + 15x KBS + 10x GS + 5x RDL

3rds

-

W2H Rack pull from above the knee

6x2 rack pull @ 95%+ of DL 1RM

3min rest between

-

12x2 BS @ 50% + bands

1min rest between

-

3x15 Hyper

3x10 Banded Hip bridge

-

4x30/30 Ski for max meters