GPP

Standard Warm Up:

WARM UP:

Super Set:

3x10 Single Arm KB Deadlift

3x10 Goblet Cossack Squat

3x5 Box Jump

Rest as Needed between sets

*Start light and increase

FOCUS:

10x 30%

10x 45%

5x 60%

5x 70%

2x 80%

1x 87%

1x 93%

1x 100%

1x 103%

Full Rest Between Sets

ACCESSORY:

Super Set:

3x10 Single Leg RDL

3x10 KB Swing

CORE:

5 min Banded KB Side Carry

COOLDOWN:

5 min Sled Drag + Rev. Sled Drag

ETAC

S w/u

-

8x2 knee jump + broad jump

-

ME Lower

Tempo chamber bar sqt

3-5s

-

3x1 @ 85%-90% of above

-

4x20 Banded hyper

4x10 BB RDL

-

5x30m Trap bar/KB Farmer's 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

GPP

Standard Warm Up:

WARM UP:

Super Set:

9x-12x-15x

KB Swing

Goblet Squat

Cal Ski

Minimal Rest

FOCUS:

10x Ground to Shoulder

2 min Row/Ski

2 min Rest

3 Rounds

(5 min rest after 3rd Round)

10x Heavy KB Swing

2 min Row/Ski

2 min Rest

3 Rounds

(5 min rest after 3rd Round)

CORE:

4x 30/30Hollow Hold

COOLDOWN:

3-5 min Easy Pace Cardio

3-5 min foam roll/stretching

ETAC

S w/u
-
10min EMOM
1x Snatch + Hang Snatch + OHS
Or
1x PC + HC + PP/Jerk
-
12x3 SSB @ 50% + 25% bands
1min rest between
-
10x3 DL @ 50% + 25% bands
*chase each set with 3x high box jump
1min rest between
-
3x10 good morning
3x20 hyper
-
50x KBS @ 12/23kg + 40cal AB + 30 KBS @ 16/32kg + 20cal AB + 10x KBS @ 23/48kg
For time

GPP

Standard Warm Up:

WARM UP:

Super Set:

3x5 Pull Up w/ pauses

3x10 Scap Push Up

3x10 World’s Greatest Stretch

3x10 Birddog

3x10 Deadbug

Rest as Needed

FOCUS:

15x 30/90 Row/Ski/Bike

*2-5x Pull Up between Sets

**1st round 2k+10 then increase each round

CORE:

5 min FLR

*minimal drops

COOLDOWN:

3-5 min Easy Pace Cardio

3-5 min foam roll/stretching

ETAC

S w/u
-
10x 250m Row/ski + 90sec rest
@ 2k -2/-4sec
Open rate
-
10x push up every 30sec for 5min
-
100x banded triceps extension
100x banded upright row
-
800m sled drag

GPP

Standard Warm Up:

WARM UP:

Super Set:

3x5 Inchworm w/ Push Up

3x10 Curl to OHP to Tri Ext

3x10 Bulgarian bag spin

Rest as Needed between sets

*Start light and increase

FOCUS:

Bench Press Test

10x 30%

10x 45%

5x 60%

5x 70%

2x 80%

1x 87%

1x 93%

1x 100%

1x 103%

Full Rest Between Sets

ACCESSORY:

Super Set:

3x10 Incline Williams Press

3x10 Med Ball Overhead Press

CORE:

2 min Total Dead Hang

*minimal drops

COOLDOWN:

100x Banded Tri Push Down

100x BandedFace Pull

ETAC

S w/u
-
5x strict pull up + 10x hollow hold banded lat pull down + 15x band pull apart
-
M.E. Upper:
BP w/ red bands
-
3x sets max rep strict chest to bar pull up
-
4x12 t bar row
4x12 rolling DB press
-
30-20-10 reps of each
DB snatch @ 40# + push up

GPP

Standard Warm Up:

WARM UP:

Super Set:

3x5 Scap Pull Up w/ pause

3x10 Scap Push Up

3x10 World’s Greatest Stretch

3x10 Birddog

3x10 Deadbug

Rest as Needed

FOCUS:

50x TGU Practice (start light increase as needed)

25x Pull Up Practice

Break Up as Needed

Rest as Needed

CORE:

5 min FLR

*minimal drops

COOLDOWN:

3-5 min Easy Pace Cardio

3-5 min foam roll/stretching

ETAC

S w/u
-
KB complex: 5x reps of each
DL + BR + HC + Rack sqt + PP
-
8x 90/60 row or ski @ 2k+1/2sec
-
4x 30/30 hollow hold

ETAC

S W/U
-
8x2 (knee jump + broad jump)
-
M.E. lower:
Tempo Back Sqt
3-5sec lower
-
3x1 @ 85-90%
-
4x10 (each leg) Weighted box step up
4x10 BB RDL
-
5x30m trap bar farmers carry

GPP

1RM Test week 1 of 2

Standard Warm Up:

3-5 min easy pace cardio

Hip Warm Ups

Shoulder Warm Ups

Any Extra Warm Ups

WARM UP:

Super Set:

3x10 Heel Elevated Goblet Squat w/ pause

3x10 Goblet Cossack Squat

3x5 Box Jump

Rest as Needed between sets

*Start light and increase

FOCUS:

10x 30%

10x 45%

5x 60%

5x 70%

2x 80%

1x 87%

1x 93%

1x 100%

1x 103%

Full Rest Between Sets

ACCESSORY:

Super Set:

3x10 Landmine RDL

3x10 Bulgarian Split Squat

CORE:

5 min Banded KB Side Carry

COOLDOWN:

5 min Sled Drag + Rev. Sled Drag

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

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

5 min ONLY breathing through the Nose for max meters

COOLDOWN

4x 60 sec Plank/FLR

-

100x Banded Pull apart

ETAC

S w/u
-
10x2 weighted knee jump
-
5x5 BS @ 50% + 25% band tension
1min rest
-
5x5 deficit DL @ 50% + 35% band tension
1min rest
-
4x8 Goodmorning
4x10 hyper
-
20x BB box step up + 20cal AB
4 rounds for time
M @ 95#
F @ 55-65#

GPP

STANDARD WARM UP

-

4X10 dislocates + pull apart

4X5e worlds greatest stretch

- 

Focus:

45 min Row/Ski/Bike At Conversation pace

 -

Cooldown

5-10 Stretch/Foam Roll

ETAC

1x rope climb (or rope climb practice) + 8x DBL KB clean & Press + 30m lunge
3-4 sets, rest some between
-
6x 500m Row/ski + 2min rest
@ 2k pace
row R26/28
Ski R46/48
-
3x10 bird dog
-
6x 30m waiter/suitcase carry
*1x KB over head 1x KB suitcase carry
can have different weights

GPP

Standard Warm Up

-

50x TUG

25 x pullup S

-

10-15× 30/90 KB Swing @ light

-

3x10 Figure 8's

3x10 KB Around the World's

3x30m KB side carry

-

5-10 min Stretching

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:
1-board BP w/red bands
-
4x6 pause bench press @ 50% *3 count pause
-
6x TGU + 1min FLR
5 rounds
-
3x50 banded triceps push down
3x50 banded face pulll