ETAC

S w/u
-
*Tactical
Jiu Jitsu or other job specific training

*Non-Tactical
30min Row/Ski/Swim
@2k + 18-20s
-
5x5 Weighted Pullup
-
10x pushup every 30sec for 5min

ETAC

S w/u
-
10x push up + 10x band pull apart
3 rds
-
ME Upper:
Dead Stop Bench press
-
3x3 @ 85% of above weight
-
10x seated DB OHP + 20x band pull apart + 10x dip/bench dips
5rds
-
3sets hand-release push up to failure
Full rest between

ETAC

S w/u
-
*Tactical
10x 90/60 Row/ski
@ 2k + 7/8sec
DURING REST 3x3 SIRT pistol fire @ 10m or dry fire exercise

*Non-Tactical
Focus R-EBT during rest (Box breathing to control air supply)
-
5x20 Banded Hyper
5x10 Pull up (Band assist as needed)
6x30/30 Hollow hold

ETAC

S W/U
-
1x DL + 1x HC + 1x FS
Every 30sec for 10min
@ 95-135#
-
ME lower:
SBB
-
3x2 @ 85% of above weight
-
6x 30m trap bar heavy farmers carry
-
10x heavy BB RDL + 20x DB lunge
5rds

ETAC

60min Ruck

*Zone 2/conversation pace

*Increase weight in #5 incriments
based on difficulty of previous week
goal weight is #45 dry

ETAC

S w/u
-
20x sqt + 15x push up + 5x pull up
5 rds
-
10min time cap
50% Body weight in cal on Ski + max DL @ body weight in time remaining
-
5min rest
-
10min time cap
50% Body weight in cal on AD + max BP @ body weight in time remaining
-
5min rest
-
10min time cap
50% Body weight in cal on Row + max BS @ body weight in time remaining
-
25x Push up and Pull up

GPP

STANDARD WARM UP

WARM UP

Super Set:

3x10 World’s Greatest Stretch

3x30m Reverse Sled Drag

3x30m Gorilla Shuffle

FOCUS

IWT

10x Dbl KB Clean

2 min Row/Ski

2 min rest

3 rounds

(5 min rest after 3rd round)

10x Dbl KB

2 min Row/ski

2 min rest

3 rounds

(5 min rest after 3rd round)

ACCESSORY

2k ONLY breathing through the Nose

COOLDOWN

4x 60 sec Plank/FLR

-

100x Banded Pull apart

ETAC

S w/u
-
100x Pushup
50x Pullup
-
3x2k row/ski (or 1 mile run) + 5min rest
start slow (2k+20s) decrease time each interval
-
5x30/30 hollow hold

GPP

STANDARD WARM UP

WARM UP

Super Set:

3x10 American KB Swing

3x10 Kang Squat

3x5 Box Jump from Bench

FOCUS

Deadlift to Pins at knees

Pull Deadlift bar in pins as hard as possible for 10 secs

Full Rest

5 rounds

ACCESSORY

Super Set:

5x5 Bulgarian Split Squat Jumps

5x 30 sec Low Squat Hold w/ band around knees

COOLDOWN

4x 30/30 Hip Sit Outs

-

5x 20 sec Tantrum Kicks

GPP

STANDARD WARM UP

WARM UP

Super Set:

3x10 World’s Greatest Stretch

3x10 Dislocates

3x10 Birddog

FOCUS

15x 30/90

15m Side carry each side during rest

ACCESSORY

3x 30 sec Side Plank

3x10 Modified Curl Up

*10 breaths in the modified Curl Up Positions. Inhales pushing belly as far out as possible. Exhales pulling the belly in as much as possible.

COOLDOWN

5-10 min stretching

ETAC

S w/u
-
2x30/30 OHP
3min rest
2x30/30 OHP rest in overhead
-
ME Military Press
-
4x8 @60%
-
4x8 LDB
4x8 FDB
-
2 min ME handrelease pushup
Max rest
1 min ME Handrelease pushup
Max Rest
30 sec ME Handrelease pushup
-
5x pullup EMOM for 7min

GPP

STANDARD WARM UP

WARM UP

Super Set:

3x10 Russian KB Swing

3x10 Cossack Squat

3x5 Box Jump from Bench

FOCUS

Squat

Work to Heavy SSB Squat in 5-6 sets

3x5 @ 70-75%

Full Rest Between Sets

ACCESSORY

Super Set:

3x10 Tempo Seated Goodmorning (4010)

3x10 Tempo Single Leg Sit to Box (4010)

COOLDOWN

4x 30/30 Hollow Hold

-

3x1 min Death March w/ KB Side Carry

Or

400m Sled Drag

ETAC

S w/u
-
10x 90/60 row/ski/run
-
3x5-1 Pull-up ladder
10x Hand release puhsup EMOM for 10min
-
6x 30m KB Farmer's carry
-
5x 30/30 Hollow hold

GPP

STANDARD WARM UP

WARM UP

Super Set:

3x10 Russian KB Swing

3x10 Cossack Squat

3x5 Box Jump from Bench

FOCUS

Squat

Work to Heavy SSB Squat in 5-6 sets

3x5 @ 70-75%

Full Rest Between Sets

ACCESSORY

Super Set:

3x10 Tempo Seated Goodmorning (4010)

3x10 Tempo Single Leg Sit to Box (4010)

COOLDOWN

4x 30/30 Hollow Hold

-

3x1 min Death March w/ KB Side Carry

Or

400m Sled Drag

ETAC

S W/U
-
3x10 sqt
3x10 GS
3x10 KBS
-
ME SSB
-
3x3 @ 80%
-
3x10 Hip bridge @ increasing weight
3x5 SLDL @ 75# or more
-
6x 30/30 row for max total meter
-
10x Push up
5x Pullup
10rds

ETAC

60min Ruck

*Zone 2/conversation pace

*Increase weight in #5 incriments
based on difficulty of previous week
goal weight is #45 dry

GPP

Warm Up:

x30 dislocates

x20 world’s greatest stretch

x10 inchworms

Focus:

60 min max meters row/ski

Cooldown

stretch/foam roll

ETAC

S w/u
-
10min EMOM BB Complex
1x PC + HC + FS
-
7x3 Power clean
*start light and increase weight accordingly
-
5x DL off 4” Deficit @ (50% + 25% bands ) + 2x weighted knee jump + 1min AD
3 sets, 2min rest between
-
5x box sqt @ (60% + 25% bands ) + 5x heavy KBS + 1x box jump ladder @ 16/24/28/32”
3 sets, 2min rest between
-
2min Max effort Hand release pullups.
*after full rest complete as many pushups needed for a total of 100x
1-10-1 ladder Pullups

ETAC

S w/u
-
3x3 Knee Jump
3x8 KBS
-
10x250m row/ski +90s rest
*2k -2-4s
-
100x Pushup
50x Pullup
-
5x 30/30 hollow hold

GPP

Warm Up:

10 min KB work

*Ideas: TGU, Swings, Clean & Press, Windmills

Focus:

15 min AMRAP

x5e Single arm KB push press

x5 ball slams

x100m Ski

2min rest

15 min AMRAP

x5 DB floor press

x5 burpees

x100m row

2min rest

Accessory:

10-1 DB thrusters

*30m farmers carry between each rung

Cooldown

5-10 min stretch/foam roll