ETAC

S w/u
-
5x 1500m Row/ski
Start @ 2k +17/18sec
Increase pace by -2/-3sec per interval
-
*Tactical
PT test event practice for 10min
Ex: Heavy over the shoulder sand bag carries,
standing power throw, sprint drag carry, etc.

*Non-Tactical
4x30m heavy farmers carry

GPP

STANDARD WARM UP

Short Intervals

WARM UP

Super Set:

3x10 World’s Greatest Stretch

3x10 KB windmill

3x10 Birddog Row

FOCUS

15x 30/90

15m Side carry each side during rest

ACCESSORY

3x 30 sec Copenhagen Side Plank (break into 10 sec intervals)

3x10 Modified Curl Up Breaths

3x10 Birddog

COOLDOWN

5-10 min stretching

ETAC

S w/u
-
10x push up + 10x band pull apart + 10x BHN Snatch PP
3 rds
-
ME Upper: BHN SNPP
-
3x1 @ 85% of above weight w/5sec overhead hold
-
10x seated DB OHP +
20x band pull apart
5 sets
-
100x dip
Max reps per set, full rest between sets, continue sets until complete

GPP

STANDARD WARM UP

Upper Strength

WARM UP

Super Set:

3x12 Cuban Press

3x12 Chainsaw Row

3x6 inchworm w/ push up

FOCUS

Bench

Work to Heavy in 5-6 sets

3x5 @ 70-75%

Full Rest Between Sets

ACCESSORY

25x Pull Up Break Up as Needed

-

3x10 Williams Press

3x10 DB Pull Over

COOLDOWN

4x30 sec Dead Hang

-

100x Banded Tri Push

100x Banded Face Pull

ETAC

S w/u
-
*Tactical
10min IWB draw practice
*Non-tactical
10min TGU practice
-
800m sled drag @ 1x45# plate
-
6x 500m + 2min rest
Start @ 2k pace and increase each round
-
5min FLR
*20x burpee penalty per drop
-
50x Pullup break up as needed
100x Tricep push down

GPP

STANDARD WARM UP

Lower Strength

WARM UP

Super Set:

3x8 Russian KB Swing

3x8 Cossack Squat

3x6 Box Jump from Bench

FOCUS

Squat

Work to Heavy in 5-6 sets

3x5 @ 70-75%

Full Rest Between Sets

ACCESSORY

Super Set

3x5 Single Leg Squat to Box

3x5 Heavy BSS

3x5 Heavy KB Swing

COOLDOWN

4x 30/30 Hollow Hold

-

100x Banded Leg Curl (prone/seated)

ETAC

S W/U
-
15x sqt + 10x KBS + 10cal
3 rounds
-
ME lower:
Deadlift
-
3x3 @ 80%
-
4x10 bulgarian split sqt @ BB in front rack position
4x10 BB hip bridge
-
4x30/30 snatch grip high pull
-
6x30m sled sprint
ful rest between
-
3x 60/60 leg curl

ETAC

ETAC Skill builder: Beginner pistol workshop

-or-

Ruck 3mi for time
*@ working weight (45lbs dry goal)
*Every 15min 25sqts + 25lunges with ruck on

GPP

STANDARD WARM UP

P/E

WARM UP

1 min Max Ski Sprint

+ 

FULL REST

5-7 min

FOCUS

35 min EMOM

1. 10/13 Cal Machine of Choice

2. 20x Goblet Squat

3. 10/13 Cal Machine of Choice

4. 20x American KB Swing

5. 10/13 Cal Machine of Choice

6. 20x Split Squat Jumps

7. Rest

ACCESSORY

COOLDOWN

5 min FLR

Minimal Drops

ETAC

S w/u
-
BB complex: 4x of each
DL + HC + front rack lunge
4 sets @ increasing weight
-
5x5 BS @ 55% + 25% bands
1min rest between
-
5x5 DL @ 50% + 25% bands
1min rest between
-
“Jones Crawl”
10x DL @ 115% BW + 25x box jump
3rds for time

GPP

STANDARD WARM UP

Power

WARM UP

Super Set:

3x10 Breaths in Modified Curl Up

3x10 Copenhagen Side Plank

3x10 Birddog w/ pauses fully extended and curled in

FOCUS

KB Swing Breath Ladder

2-20-2 Evens Only Ladder

Rest is equal to number of reps on ladder

ACCESSORY

DBL KBL CARRY COMPLEX:

30m Overhead Carry

30m Rack Carry

30m Farmers Carry

*Increase weight each round

3 rounds

COOLDOWN

5-10 min Stretching or easy pace cardio

ETAC

S w/u
-
15min TGU practice
*start light and increase weight throughout duration
-
*Tactical
10x 90/60 row/ski/run
@ 2k+5
3x IWB draw w/controlled pairs on target during rest

*Non Tactical
30min row/ski/run
*Negative splt, increase pace every 1k
-
50x Pullup
5min FLR

ETAC

S w/u
-
10x push up + 10x band pull apart
3 rds
-
ME Upper: incline Bench press
-
3x3 @ 85% of above weight
-
12x seated DB OHP +
20x band pull apart
5 sets
-
100x triceps pull down
100x push up

GPP

STANDARD WARM UP

Long

WARM UP

Super Set:

3x10 World’s Greatest Stretch

3x10 Dislocates

3x10 Birddog

FOCUS

3x 2000m

2k+18-20

*practice Nasal Breathing

ACCESSORY

20x Pull Ups

Break Up as Needed

COOLDOWN

5-10 min Stretching or easy pace cardio

GPP

Standard Warm Up

-

WARM UP

KB/DB Complex: Increase weight as you decrease reps

Start 10-12 reps End 4-6 reps

Snatch + Clean & Press + High Pull

3 round each arm

FOCUS

Overhead Press

Work to Heavy in 5-6 sets

3x5 @ 70-75%

Full Rest Between Sets

ACCESSORY

Super Set:

3x10 Floor Press

3x10 Bench Dips

3x10 chainsaw Row

COOLDOWN

4x30 sec Dead Hang

-

100x Banded Tri Push

100x Banded Face Pull

ETAC

S w/u
-
3x2k Row/Ski +3min rest
@2k+18, 2k+15, 2K+12
-
*Tactical
Job specific PT test work, 3 exercises 3 sets to failure max rest between sets
ex: 3xME Hand release pushup, + 3x ME Pullup, & 3x ME Situp)

*Non-Tactical
3x ME Pullup + Full rest
-
100x Banded upright row
-
800m light sled drag

GPP

STANDARD WARM UP

WARM UP

Super Set:

3x10 sec Copenhagen Side Plank

3x10 Single arm DL w/ KB

3x5 Box Jump to Broad Jump

FOCUS

Work to Heavy Deadlift in 5-6 sets

3x5 @ 70-75%

Full Rest Between Sets

ACCESSORY

Super Set:

3x10 Single Leg RDL

3x10 Tempo Single Leg Sit to Box (4010)

COOLDOWN

4x 30/30 Hollow Hold

-

100x Banded Leg Curl (prone/seated)

ETAC

S W/U
-
400m sled drag
-
1x DL + 1x HC + 1x FS
Every 30sec for 10min
-
ME lower:
Sumo box sqt
-
3x3 @ 85% of above weight
-
3x10 Bulgarian split sqt @ BB in front rack position
3x12 BB RDL @ 30-50%
3x10 banded hyper
-
6x30m all out sled sprint @ increasing weight

ETAC

60min Ruck
*goal weight is 45lbs dry
@ 15min/mi

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 Weighted bulgarian split squat (50x each leg)
*break up as needed*
-
100x KBS @ 16/23kg unbroken
-
4x 30m heavy farmers carry