ETAC

Work Capacity Experimental Block Week 1
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Session 1: Run (Row/Ski optional)
S w/u
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90/90 x 2
4 rds w/ 2min rest between rounds
Goal: 400m Run/ 500m Row/Ski
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Break: If break in sessions not possible scale back weight during lift
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Session 2: Lift
S w/u
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3x20 Banded Reverse Hyper (light)
3x20 DB Incline Row
3x10 Hanging Knee Tuck
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w/u DL

DL w/ 2s Below Knee Pause
5x70%
5x72.5 %
5x75%
5x75%
w/ 4x10s Banded Pallof Hold each set.
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4x5 Weighted Pull-up
3x6 ECC (6s) SL Box Sqt (if using weight push away from chest as you descend)
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3x8s Tempo GHD
100x Banded Face Pull

ETAC

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

GPP

Standard Warm Up:

WARM UP:

2k breathing only through your nose

FOCUS:

10x Ground to Shoulder 

2 min Row/Ski

2 min Rest

3 Rounds

(5 min rest after 3rd Round)

10x DB Bench press

2 min Row/Ski

2 min Rest

3 Rounds

(5 min rest after 3rd Round)

CORE:

5 min kb around the world

COOLDOWN:

5 min foam roll

ETAC

S w/u
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BB complex: 4x of each
DL + BR + HC + Front rack lunge (4x lunge per leg)
3 sets, rest some between
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10x3 SSB @ 60% + 25% bands
1min rest between
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3x DL @ (50% + 25% bands) + 5x heavy KBS
10x sets, 1min rest between
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5x man maker + 10x GS + 150m Row
4 rounds for time
M @ 30# DB + 24kg KB
F @ 15# DB + 16kg KB

ETAC

S w/u
-
10K Row/Ski
@ 2k + 20sec

GPP

Standard Warm Up:

WARM UP:

15 min KB/Mace/Club Practice 

Complete 25 pull up during this time also

FOCUS:

4-5x 1000m + 3-4 min rest

CORE:

3x10 dead bug

3x10 bird dog

3x(3x10 sec) side plank (30 sec total)

COOLDOWN:

5 min foam roll

ETAC

S w/u
-
10-1 push up + DB bent row ladder
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M.E. Upper:
2RM dead stop FB bar BP
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4x15 BP @ 50% 2min rest between
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4x10 skull crusher
4x10 Curl
-
100x sit up

GPP

Standard Warm Up:

WARM UP:

3x10 Curl to OHP

3x10 Floor Press

3x10 Rev Fly

FOCUS:

Warm up Bench Press to 70%+

5x5 @ 70% (note the weight for next week)

2-3 min rest

ACCESSORY:

3x10 Williams Press

3x5 Pull Up

3x10 Rolling Tri

CORE:

5 min FLR

COOLDOWN:

100x Tri Push

100x Face Pull

ETAC

S w/u
-
400m sled drag
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10X 90/60 row/ski
@ 2k + 4sec
Open rate
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10-2 evens only ladder
DBL KB clean + 30m weighted bear crawl

GPP

Standard Warm Up:

WARM UP:

3x10 KB Swing

3x10 Goblet Cossack/Single Arm Deadlift

3x5 box jump

FOCUS:

Warm up Squat or Deadlift to 70%

5x5 @ 70% (note the weight for next week)

2-3 min rest

ACCESSORY:

3x10 RDL

3x10 Heel Elevated Goblet Squat

3x30 banded Hip Bridge

CORE:

4x 30/30 hollow gold

COOLDOWN:

5 min sled drag (forward and rev)

ETAC

S W/U
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10-1 GS + KBS ladder
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M.E. lower:
2RM DL off 2” block + mini red bands
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4x12 Sumo DL @ 50%
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4x10 Weighted bulgarian split sqt
4x10 Hyper
-
100x band pull through
100x face pull

ETAC

60min Run as follows:
10min @ 50% effort
2 min rest
10min @ 60% effort
10min @ 70% effort
10min @ 80% effort
10min @ 85% effort
2min rest
10min @ 50% effort

-or-

60min swim

GPP

Standard Warm Up:

WARM UP:

Super Set:

3x5 KB Cluster

(KB Clean + Press + Windmill)

3x10 Single Leg Box Step Up

3x5 Burpee

Minimal Rest

FOCUS:

10x DBL KB Clean

2 min Row/Ski

2 min Rest

3 Rounds

(5 min rest after 3rd Round)

10x Mace 360

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
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6min EMOM
5x KBS + 4x GS + 3x Thruster
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12x3 SSB @ 55% + 25% bands
1min rest between
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12x3 Sumo DL @ 50% + 25% bands
*chase each set with 2x Knee jump
1min rest between
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3x10 good morning
3x20 hyper
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10-1 DBL KB Snatch Ladder
*After each rung 10cal AAB
for time

GPP

Standard Warm Up:

WARM UP:

Super Set:

3x10 Birddog

3x10 Deadbug

3x5e TGU

Rest as Needed

FOCUS:

Super Set 1:

3x12 Goblet Squat

3x12e Alt DB Bench Press

3x12e DB Chainsaw Row

1-2 min rest between sets

Super Set 2:

3x10 Bulgarian Split Squat

3x10 Shoulder Press

3x10e Gorilla Row

1-2 min rest between sets

Super Set 3

3x8e Box Step Up

3x8 Bench Dips

3x8 Barbell Curl

1-2 min rest between sets

CORE:

5 min FLR

*minimal drops

COOLDOWN:

3-5 min Easy Pace Cardio

3-5 min foam roll/stretching

ETAC

S w/u
-
50x (TGU + windmill)
-
5k row/ski
for time
-
5min FLR

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:

Test 1RM OHP

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 Rolling Tri

-

3x10 DB Bench Press

3x10 DB Pull Over

CORE:

2 min Total Dead Hang

*minimal drops

COOLDOWN:

100x Banded Tri Push Down

100x BandedFace Pull

ETAC

S w/u
-
2x 30/30 PP
2min
2x 30/30 PP
*rest during 30/30s overhead
-
M.E. Upper:
BHN snatch grip PP
-
4x12 BP @ 50%
*change grip every 4x reps
-
10-1 DB complex
Bent row + curl + PP
*30m bear crawl after each rung
-
5min ski cool down

GPP

Standard Warm Up:

WARM UP:

Super Set 1:

3x5 Scap Pull Up

3x10 Scap Push Up

3x10 dislocates

-

Super Set 2:

3x10 World’s Greatest Stretch

3x10 Birddog

3x10 Deadbug

Rest as Needed

FOCUS:

15x 30/90 Row/Ski/Bike

*2-5x Pull Up after the first 10 rounds

**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
-
10min sandbag carry warm up (keep above waist)
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3x1000m + 4min rest
@ 2k + 5sec
Open rate
-
100x face pull
100x upright row
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4x30/30 hollow hold