GPP

Standard w/u

_ 

10 min TGU practice 

_ 

3x 2000m + 3 min rest @ 2k + 16

LEAN PHASE

S w/u

-

DB complex: 6x of each

BR + HC + Thruster + Push  up + Thruster

3 sets, 1-2min rest

-

10-1 DB ladder

BR + HC + PP +Push up w/Row + 15m DB bear crawl

@ 30# or more

-

25x triceps push down + max rep push  up

3 sets, full rest between

-

4x 30/30 hollow hold

Hypertrophy

S w/u

-

20x mace 360 + 15x push up

3 rds

-

W2H 1-2x BP

-

10x10 BP @ 50%

2min rest between

*+5# if all sets and reps completed last week

-

3x 60/60 Rolling triceps 

-

3x (6-1) pull up ladder

E26 STRMN

 S w/u

-

30min empty sled walk

-

4x25 banded triceps extension

4x25 banded upright row

ETAC

S w/u

-

3x 2000m Row/ski + 3min rest

1. @ 2k +18

2. @ 2k + 15

3. @ 2k + 12

-

3x sets max rep pull up

Full rest between

-

100x Banded upright row

-

800m light sled drag @ 1x45# plate

GPP

Standard w/u

_ 

DB Complex: 6x each

Hang clean + PP + FSPP 

3 rounds, 1 min rest 

_ 

W2H BP in 5 rounds

5x3 BP @ 80% 

_ 

4x10 single arm KB/DB row

-

3x 60/60 skull crusher

-

100x banded face pull 

100x banded tricep pull down

LEAN PHASE

S w/u

-

400m sled

-

15x KBS + 10x GS + 250m ski

3 rds

-

Warm bow bar box sqt

-

4x4 Bow bar box sqt @ 80%

4min rest between

-

3x15 sumo DL

3x15 hyper

-

8x 20/10 tabata row

2min rest

4x 20/10 tabata row

Hypertrophy

S w/u

-

400m sled drag

-

10x2 weighted knee jump 

-

W2H 1-2x Trap Bar DL

-

10x10 DL @ 55% 

2min rest between

*+5-10# if all sets and reps completed last week

-

4x15 hyper

4x10 Tbar row

-

5min AMRAP

8x KB snatch @ 24kg + 10cal assault bike

E26 STRMN

S W/U

-

10x KBS + 10cal Row

4 rounds

-

M.E. Lower:

2RM DL off 6” blocks

-

3x10 sumo DL

-

3 sets max distance farmers carry @ farmers handles with 45’s

-

4x12 Hyper @ 60% of BS

4x12 pendley row

-

100x lunge

ETAC

S W/U

-

1x DL + 1x HC + 1x FS

Every 30sec for 10min

@ 95-135#

-

ME lower:

SBB 

-

3x2 @ 85% of above weight

-

10x heavy BB RDL + 20x DB lunge 

5rds

-

6x 30m trap bar heavy farmers carry

GPP

Standard w/u

_ 

10x KBS every 30 seconds for 5 min 

_ 

W2H DL in 5 rounds

2x DL @ 80%

+ 5 box jumps

5 sets, 2-3 minute rest

_ 

250m ski + 10x DL + 12x FSPP

4 rounds for time

LEAN PHASE

S W/U

-

10K Row @ 2k+20sec

-

foam roll

Hypertrophy

S w/u

-

5x pull up + 10x push up + 15x band pull apart + 30m bear crawl

3 sets

-

W2H strict press

-

10x10 seated DB OHP

2min rest between

-

10min EMOM

10x dip

-

8x 20/10 tabata ski

E26 STR MN

 S w/u

-

3x10 push up

3x10 dislocate

-

10x 2 axel bar PP @ 70% 

1min rest between

-

5x5 BP @ 70%

-

5x10 earthquake Bench press

5x20 band pull apart

-

8min AMRAP

6x axel bar PP + 

6x DLB KB clean + 

30min farmers carry w/KB

ETAC

S W/U

-

DB complex: 6x of each

LDBR + FDBR + high pull + curl + OHP + push up

3 sets, 1-2min rest between

-

5x5 BP @ 50% + 25% bands

1min rest between

-

10x DB push press + 5x ball slam + 10cal any machine

5 sets, 2min rest between

-

20x band pull apart + 20x triceps extension

5 rounds

-

5x burpee every 30sec for 10min

GPP

Standard w/u

_ 

10-15 min KB/mace/club flow 

_

6x 500m row/ski/bike

1 min rest

_ 

5 min FLR 

*3-5x pull up per drop

LEAN PHASE

FYF

Hypertrophy

FYF

AM: 

800m sled

-

30min bike ride

PM: FYF

E26 STR MN

S w/u

-

10x2 Knee jump

-

5x5 box sqt @ 70%

90sec rest between

-

10min EMOM

2x DL @ 70%

-

2x15 ultra wide sumo DL

-

3x1min heavy death march 

-

100x banded good morning

100x banded upright row

-

4x20 hyper @ 25% of BS 1RM

ETAC

S w/u

-

10x sqt + 5x GS + 5x RDL + 10x KBS

2rds

-

5x5 BS @ 50% + 25% bands

1min rest between

-

5x5 DL @ 50% + 25% bands

1min rest between

-

100x unbroken Lunge (50x each leg)

-

100x KBS @ 16/23kg unbroken

-

4x 30m heavy farmers carry