GPP

STANDARD WARM UP

-

WARM UP

3x15 curl to ohp to tri ext

3x10 mace 360 or KB halo

3x5 ball slam

-

FOCUS

Work to Heavy Bow Bar Bench Press

3-5x5 @ 65-70%

-

ACCESSORIES

3x10 Gorilla Row

3x10 Bench Dips

3x10 Body Row

-

4x30 sec Dead Hang

-

100x tri push

100x face pull

ETAC

S w/u
-
800m sled drag
-
15min TGU practice
*adjust weight accordingly
-
15x 30/90 Row/ski @ 2k -7sec
-
100x push up
100x leg curl
100x face pull

ETAC

S W/U
-
3x10 sqt ( BS, FS, OHS)
-
5x3 BB jump sqt 1min rest between
-
M.E. lower:
Sumo DL off 2’’ Blocks
-
3x1 heavy single Sumo DL off 2” blocks
-
4x8 Box sqt @ 65%
4x10 banded hyper
4x8 Pull up
-
100x band pull through

GPP

STANDARD WARM UP

WARM UP

SUPER SET: 

3x10 single arm KB DL

3x10 Cossack sqt

3x6 seated angle jump

FOCUS

WORK TO HEAVY

Sumo Deadlift

3x5 sumo deadlift 

ACCESSORY

SUPER SET:

3x8 landmine RDL

3x60m sled drag

3x60m med ball carry

COOLDOWN

4x 30/30 dead bug 

-

100x banded PVC RDL

ETAC

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

GPP

STANDARD WARM UP

-

WARM UP

Spend some time to get warm

-

60 min steady pace

@at easy pace

ETAC

S w/u
-
5x DBL KBS + 5x DBL KB Clean + 30m Rack hold carry
5 sets, 1min rest
-
5x5 BS @ 50% + 30% band tension
1min rest
-
5x5 Sumo DL @ 50% + 30% band tension
1min rest
-
4x10 RDL @ 50%
-
10min AMRAP
10cal AB + 10x BB lunge @ 65-95#

ETAC

60min row/ski @ 2k + 20/22sec

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

3x broad jumps

Full Rest

5 rounds

ACCESSORY

Super Set:

5x5 Heavy Bulgarian Split Squat Jumps

5x5 chainsaw row

COOLDOWN

10x 20/10 FLR 

-

5 min stretching

GPP

STANDARD WARM UP

WARM UP

50x TGU

+

25x Pull up (50x body rows)

Break up as needed

FOCUS

10-15x 30/90

COOLDOWN

5-10 min stretching and foam rolling 

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:
2-board BP w/red bands
-
4x12 BP @ 50%
(6x weak grip + 6x comp grip)
-
5x5 weighted pull up
5x8 JM press
-
3x50 banded triceps push down
3x50 banded face pulll

GPP

STANDARD WARM UP

WARM UP

3x10 DB Curl to Overhead Press

3x15 Williams Press

3x5 inchworm push ups

FOCUS

Work to Heavy close grip Bench in 5-6 sets

3x5 @ 70-75%

Full Rest Between Sets

ACCESSORY

3x10 Seated Shoulder Press

3x10 Bench Dips

3x10 Barbell Row

COOLDOWN

4x30 sec Dead Hang

-

100x Banded Tri Push

100x Banded Face Pull

ETAC

S w/u
-
400m sled drag
-
KB complex:
Keep a light KB moving for 10min
-
6x 30/30 Row
4min rest
6x 30/30 ski
4min rest
6x 30/30 AB
-
5x rope climbs
rest as needed
-or-
Rope climb practice
-
5min AMRAP
T2B

GPP

STANDARD WARM UP

WARM UP

Super Set:

3x10 Russian KB Swing

3x10 Cossack Squat

3x5 Box Jump 

FOCUS

Squat

Work to Heavy bow/camberd bar Squat in 5-6 sets

3x5 @ 70-75%

Full Rest Between Sets

ACCESSORY

Super Set:

3x10 Goodmorning 

3x10 Landmine RDL

COOLDOWN

4x 30/30 Hollow Hold

-

100x leg curl

ETAC

S W/U
-
3x10 sqt ( BS, FS, OHS)
-
7x3 Power Clean
@ 60-70%
-
M.E. lower:
3RM Front sqt
-
4x2 Front Squat @ 85% of 3RM
-
4x12 Belt sqt
4x10 hyper
4x8 Good morning
-
3x1min Death march farmers carry

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

ETAC

w/u
-
5x DBL KBS + 5x DBL KB Clean + 30m Rack hold carry
5 sets, 1min rest
-
5x5 BS @ 50% + 35% band tension
1min rest
-
5x5 Sumo DL @ 50% + 25% band tension
1min rest
-
5x G2S @ 50% BW + 10x split jump + 50x death march steps
4 rounds
-
100x banded leg curl

GPP

STANDARD WARM UP

WARM UP

SUPER SET:

3x10 Reverse Lunges

3x10 Alt KB/DB Snatch

3x30 sec FLR w/ shoulder taps

FOCUS

500m row/ski/bike

50x KB Swing

50x Goblet Squat

400m row/ski/bike

40x KB Swing

40x Goblet Squat

300m row/ski/bike

30x KB Swing

30x Goblet Squat

200m row/ski/bike

20x KB Swing

20x Goblet Squat

100m row/ski/bike

10x KB Swing

10x Goblet Squat

COOLDOWN

5-10 min foam roll + stretching

GPP

STANDARD WARM UP

WARM UP

SUPER SET:

3x3 Ground to Shoulder

3x30 sec Sprint (row/ski/bike)

2 min rest during SS

FOCUS

SUPER SET:

3x10 Ball Slam

3x1 min Sprint (row/ski/bike)

2 min rest

ACCESSORY

SUPER SET:

3x10e KB Halo

3x2 min Sprint (row/ski/bike)

2 min rest

COOLDOWN

5 min FLR

-

100x Banded Face pull from below Knee

ETAC

S w/u
-
100x TGU @ 10-25#
*50x each side
-
5x (5-1) pull up ladder
-
6x 500m Row/ski + 2min rest
@ 2k pace & Rate
-
100x band upright row