LEAN PHASE

60MIN BIKE

HYPERTROPHY

S w/u

-

250m ski + 15x push up + 5x pull up

3 rounds

-

W2H  fat Bar PP 

-

10x10 seated DB OHP

2min rest between

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

-

10x T2B + 250m SKi

4 sets, 1min rest

E26 STRMN

 S w/u

-

20x dislocate

-

DB complex: 6x of each

LDBR + high pull + FDBR + rev fly + Curl + OHP

3 sets, 1min rest between

-

10x3 DBL KB PP

1min rest between

-

3 sets high rep earthquake BP

2min rest between

-

10x10 

Dip + DB hammer curl

ETAC

S W/U

-

DB complex: 6x of each

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

3 sets, 1-2min rest between

-

12x3 PP @60%

1min rest between

-

25x banded triceps pull down + 25x band pull apart

4sets, rest as needed between

-

21-15-9

Burpee + KBS @ 23/32kg

GPP

Standard w/u

_ 

3x (1-5) pull up ladder

_ 

6x TGU + 

10x mace 360 + 

20x club pull over

(10x each arm) 

6 rounds 

_ 

30 min row/ski/bike

LEAN PHASE

FYF

HYPERTROPHY

FYF

AM: 

400m sled drag

-

30min bike ride

PM: FYF

E26 STRMN

S w/u

-

4x 60m sled push @ increasing weight

-

10x3 BS @ 55% + 25% bands

1min rest between

-

1x DL @ (50% + 25% bands) + 2x seated box jump

10 sets, 1min rest between

-

3x10 snatch grip DL

-

1min Death march + 1min hyper @ 25% BS + 1min rest

3 rounds

-

5min static hold @ 2x 23kg KB

15cal AB sprint per drop

ETAC

S w/u

-

1x Power clean + Hang clean + Push press

Every 30sec for 10min

-

5x5 BS @ 50% + 25% bands

1min rest between

-

5x5 DL @ 50% + 25% bands

1min rest between

-

200x lunge holding BB overhead

Rest as needed

-

6x heavy 30m farmers carry

Full rest between

GPP

Standard w/u

_ 

20x mace 360 

15x KBS 

10x sqt

10x push up

5x pull up 

_ 

W2H BP in 5 rounds

5x BP @ 70% + 

5x G2S + 250m ski sprint 

5 rounds, 2 min rest 

_ 

6x 30/30 hollow hold

LEAN PHASE

S w/u

-

400m sled drag

-

Work to heavy log bar clean

-

8x2 heavy log bar clean

2min rest between

-

8x 15m heavy trap bar carry 

-

6x 100m ski sprint 

Full rest between

-

10x curl + 25x tricep push down

4 sets

HYPERTROPHY

S w/u

-

1x Power clean + hang clean + PP

Every 30sec for 10min 

-

W2H Chamber bar 

-

10x10 BS @ 55%

2min rest between

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

-

3x 60/60 light hyper 

-

30x step up + 30cal

3 rounds

E26 STRMN

S w/u

-

single arm KB complex:

10x swing + 

8x snatch + 

6x C&P + 

4x windmill + 

2x TGU

3sets each arm, rest as needed

-

easy pace 20min row

-

3x (5-1) pull up ladder

*alt grip after each ladder

ETAC

S w/u

-

10k Row/ski/bike @ 2k + 20

-

5min FLR

GPP

Standard w/u

_ 

40min max meter row/ski

*a good goal would be 2k + 16/18sec

-

100x banded goodmorning

100x upright row

LEAN PHASE

800m sled drag

-

8x 500m + 3min rest

@ 2k pace

-

3x1min hussafell stone death march

HYPERTROPHY

S w/u

-

800m sled drag

-

50x light TGU

-

5k Row/Ski 

R20/40

-

4x 60m yoke carry

E26 STRMN

S w/u

-

5x pull up + 15x push up + 20x mace 360

3 rounds 

-

M.E. Upper: wide grip FB bar BP

-

3x15 FB BP @ 50-60% (5x reps wide,close, comp)

2min rest between

-

4x8 KB PP

-

4x12 skull crusher

4x12 fat bar curl

ETAC

S w/u

-

10x push up + 10x band pull apart

3-5 rds

-

ME Upper: seated back supported OHP

-

3x1 @ 85% of above weight

-

1min max rep DB bench press 

F @ 25# Dbs or more

M @ 40# DBs of more

*any rest during work period DB must be held in locked out position

3 sets, 1min rest between

-

2x50 williams press

2x50 triceps push down 

GPP

Standard w/u

_ 

10 min KB/mace/club flow 

_ 

10x 90/60 row/ski @ 2k pace

_ 

10x 30/30 various ab work (ex: plank, hollow hold, flutter kicks, Russian twist, crunches)