ETAC

S w/u
-
3/5x pull up + 10x push up + 15x band pull apart + 15x band triceps push down
4 rounds
-
M.E. Upper:
3-board BP w/red bands
-
4x12 BP @ 50%
(6x weak grip + 6x comp grip)
-
10x dip + 5x pull up
5 rounds
-
10x gorilla row +
30m DB bear crawl + 250m ski + 2min rest
3 rounds

GPP

STANDARD WARM UP

WARM UP

50x TGU

25x Pull Up

Break up as needed

FOCUS

15 min Slow Nasal Breathing Only

COOLDOWN

5-10 min foam roll + stretching

GPP

STANDARD WARM UP

WARM UP

SUPER SET:

3x10 curl to overhead to tri extension

3x10 DB Pull over

3x5 ball slam

FOCUS

WORK TO HEAVY

Wide Grip Bench Press

3x5 @ 60-65%

ACCESSORY

SUPER SET:

3x8 Williams Press

3x8 Fixed Elbow Bent Over Row

COOLDOWN

4x 30 sec dead hang

-

100x tri push down

100x face pull from above eye

ETAC

S w/u
-
400m sled drag
-
Keep a KB moving for 10min
-
15x 30/90 Row/ski/bike
Row/ski @ 2k -5
*during rest 10x push up
-
10-1 T2B ladder
*after each set 30m suitcase carry

ETAC

S W/U
-
3x10 sqt ( BS, FS, OHS)
-
10x KBS + 5x Box jump
4 rounds
-
M.E. lower:
Back squat
-
12x belt sqt @ 50% BS 1RM + 50x Death march steps
4 sets, 2min rest
-
4x10 hyper
4x10 BB lunge (each leg)
-

100x band pull throughs

GPP

STANDARD WARM UP

WARM UP

SUPER SET: 

3x10 Heel Elevated Goblet Squat

3x5 Seated Box Jump

3x10 Birddog

FOCUS

WORK TO HEAVY

Sumo Box Squat

3x5 @ 65%

ACCESSORY

SUPER SET:

3x5 Landmine RDL

3x5 Bulgarian Split Squats

COOLDOWN

4x 30/30 Hollow Hold Lat Pull downs

-

100x Seated Leg Curl

ETAC

45min light ruck or walk

15 min mobility work and breath work

GPP

STANDARD WARM UP

WARM UP

Super Set:

3x10 Split Jump Squats

3x10 Body Row

3x10 Push Up

FOCUS

35 min EMOM

1. 10/13 Cal Machine of Choice

2. 3x G2S

3. 10/13 Cal Machine of Choice

4. 12x Alt DB Snatch

5. 10/13 Cal Machine of Choice

6. 20x KB Swing

7. Rest

ACCESSORY

5 min FLR

COOLDOWN

5-10 min foam roll

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 WARM UP

WARM UP

Super Set

3x12 Single Arm KB/DB Snatch

3x12 Gorilla Row

3x6 inchworm push ups

FOCUS

Overhead Press

Work to Heavy in 5-6 sets

3x5 @ 70-75%

Full Rest Between Sets

ACCESSORY

25x Pull Up Break Up as Needed

-

3x10 DB Alt Bench Press

3x10 DB Pull Over

COOLDOWN

4x30 sec Dead Hang

-

100x Banded Tri Push

100x Banded Face Pull

GPP

Standard Warm Up

-

WARM UP

Super Ser

3x30m reverse sled drag

3x10 KB Swing

3x30 sec kb side carry

FOCUS

work to heavy 30 sec Trap Bar March

3-5 rounds at heavy

ACCESSORY

3x10 Birddog Row

3x10 side plank 

COOLDOWN

5 min total Overhead Hold

-

3-5 min easy pace 

ETAC

S w/u
-
*Tactical
Job specific diagnostic PT test
ex: 2min hand-release push-up, ME plank for time,
5 mile run, ME pull-up (1 secon pause at top + deadhang)

-oe-

10k Row/ski/bike @ 2k + 20
-
5min FLR w/20x burpee penalty per drop done at the end
time stops anytime you are not in FLR

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
*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

ETAC

S w/u
-
50x TGU @ 10-20#
Done slow and controlled
-
3x (6-1) pull up ladder
-
5k Row/ski for time

GPP

STANDARD WARM UP

WARM UP

Super Set:

3x8 AmericanKB Swing

3x8 Cossack Squat

3x6 Box Jump into Broad Jump to side

FOCUS

Deadlift

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 Assault bike
3 rounds
-
ME lower
Banded back sqt @ mini red bands
-
3x1 @ 85% of above weight full rest between
-
4x12 BB RDL
4x12 T-Bar Row
-
10x KBS @ 23/32kg + 10sec rest
10 rounds

ETAC

*Tactical
Attend Jiu-Jitsu or other job specific training
(range day, forcible entry, casualty carries, etc.)

-or-

75min ruck goal weight: 45# dry

-or-

60min swim

GPP

STANDARD WARM UP

P/E

WARM UP

Super Set:

3x10 World’s Greatest Stretch

3x10 heavy KB swing

3x30m Gorilla Row

FOCUS

IWT

10x G2S

2 min Row/Ski

2 min rest

3 rounds

(5 min rest after 3rd round)

10x alt single arm KB Clean

2 min Row/ski

2 min rest

3 rounds

(5 min rest after 3rd round)

ACCESSORY

1k ONLY breathing through the Nose

COOLDOWN

4x 60 sec Plank/FLR

-

100x Banded Pull apart

ETAC

S w/u
-
10min EMOM
1x PC + HC + FS
or
1x SN + HSN + OHS
-
5x5 BS @ 60% + 25% bands
1min rest between
-
5x5 DL @ 60% + 25% bands
1min rest between
-
4x8 controlled hyper
*increase weight each round
-
10x 30/30 row/ski/bike/run
for max total meters/cal

GPP

STANDARD WARM UP

Power

WARM UP

Super Set:

3x10 American KB Swing

3x5 straight leg box jump

3x10/8/5 Single arm KB DL

FOCUS

warm up Deadlift to 60-70%+

Deadlift to Pins at knees

10 sec pull bar in pins into 3x Broad Jumps

Full Rest

5 rounds

ACCESSORY

Super Set:

5x5 Bulgarian Split Squat Jumps

5x10 Bulgarian Bag Kang Squat

COOLDOWN

5 min reverse sled drag