ETAC
S w/u
-
10 KBS
10 GS
10 Push-up
3rds
-
Zone 2 Run, Row, or Ski x20-30min
Nasal breathing only will determine pace
-
20x Decline push-up
20x Bent over row
20x Prone Neck Raises
20x Prone Neck Rotations
3rds <10min
-
Warm up BB Bent Roq to moderate weight without compromising RDL positioning
Attempt to increase weight each set, do not compromise form for weight
2x10
2x8
-
8x/ea Kneeling SA DB OHP Increase weight each set
15x Below chest banded pull apart
4rds
-
15x Weighted Dips
30m SA KB Front Rack Carry
10x Light weight (if possible) bent over I-Y-T
3rds keep rest between exercises between 30-60s
ETAC
S w/u
-
10 KBS
10 GS
10 Push-up
3rds
-
Zone 2 Run, Row, or Ski x20-30min
Nasal breathing only will determine pace
-
20x Decline push-up
20x Bent over row
20x Prone Neck Raises
20x Prone Neck Rotations
3rds <10min
-
Warm up BB Bent Row to moderate weight without compromising RDL positioning
Attempt to increase weight each set, do not compromise form for weight
2x10
2x8
-
8x/ea Kneeling SA DB OHP Increase weight each set
15x Below chest banded pull apart
4rds
-
15x Weighted Dips
30m SA KB Front Rack Carry
10x Light weight (if possible) bent over I-Y-T
3rds keep rest between exercises between 30-60s
ETAC
Work Capacity Experimental Block Week 3
-
Session 1: Run OR Ruck
S w/u
5-10min running form warm up (Strides, A-skips, B-skips, High knees, etc.)
Option Ruck: 2mi for time
*35-45# Dry
*13:30 goal pace
Option Run:
4x90/90
2rds
*Rest 2min between rounds
*Goal pace of 400m per interval
Session Break: 2-3hr minimum, if not possible scale back the lift session
Session 2: Lift
S w/u
-
20x Banded reverse hyper
20x Incline DB Row
10x Hanging Knee Tucks
3rds <10min
-
Warm up DL
-
Below the knee 2sec pause DL
5x @ 72% + 10s/ea Banded Pallof Hold
5x @ 77.5% + 10s/ea Banded Pallof Hold
5x @ 77.5% + 10s/ea Banded Pallof Hold
5x @ 77.5% + 10s/ea Banded Pallof Hold
-
4x5 Weighted Pull-up
4x6s/ea ECC SL Box Squat (if using weight push weight away from chest during descend)
-
3x5 GHD
3x15 Banded Face Pull
ETAC
Work Capacity Experimental Block Week 3
-
Session 1: Run OR Ruck
S w/u
5-10min running form warm up (Strides, A-skips, B-skips, High knees, etc.)
Option Ruck: 2mi for time
*35-45# Dry
*13:30 goal pace
Option Run:
4x90/90
2rds
*Rest 2min between rounds
*Goal pace of 400m per interval
Session Break: 2-3hr minimum, if not possible scale back the lift session
Session 2: Lift
S w/u
-
20x Banded reverse hyper
20x Incline DB Row
10x Hanging Knee Tucks
3rds <10min
-
Warm up DL
-
Below the knee 2sec pause DL
5x @ 72% + 10s/ea Banded Pallof Hold
5x @ 77.5% + 10s/ea Banded Pallof Hold
5x @ 77.5% + 10s/ea Banded Pallof Hold
5x @ 77.5% + 10s/ea Banded Pallof Hold
-
4x5 Weighted Pull-up
4x6s/ea ECC SL Box Squat (if using weight push weight away from chest during descend)
-
3x5 GHD
3x15 Banded Face Pull
ETAC
S w/u
-
20x Heel Elevated GS
20x DB Row
10x Hanging Knee Tucks
3rds in <10min
-
W2H Front Sqt
4x5 Tempo front squat 5sec lower 2sec pause explosive reset
*Even rds 5x Banded Hip Stretch
*Odd rds 5x Banded Ham Stretch
-
4x6 Snatch grip RDL
4x6 MRB Knee ER
-
10min AMRAP:
5x 2sec Pause Pull up
30m/ea KB High/Low Carry (Suitcase/Overhead)
45sec BW Step ups
-
2k Row/Ski for time
ETAC
S w/u
5-10min Running Warmup (work on dynamic running form exercises)
-
3mi Pace Run (6k Row/Ski optional)
*7:40/mi goal (1:55/500m goal)
-
Sled Drag
400m FWD @ 45#
400m BWD @ 65#
400m FWD @ 45#
400m BWD @ 65#
-
2x30m Toe Walks
2x30m Heel Walks
2x15/ea Hydrant-Kickbacks
Rest as needed
-
60x DB Shrugs
60x Tricep Push Down
60x Banded Pull Apart
As Few Sets as Possible
-
Hip Mobility/Foam Roll as needed
ETAC
S w/u
-
10 KBS
10 GS
10 Push-up
3rds
-
Zone 2 Run, Row, or Ski x20-30min
Nasal breathing only will determine pace
-
20x Decline push-up
20x Bent over row
20x light weight shrugs
3rds <10min
-
Warm up BB Pendlay Row to moderate weight without compromising RDL positioning
Attempt to increase weight each set, do not compromise form for weight
2x10
2x8
-
8x/ea Kneeling SA DB OHP
15x Below chest badned pull apart
4rds
-
15x Weighted Dips
30m SA KB Front Rack Carry
10x Light weight (if possible) bent over I-Y-T
3rds keep rest between exercises between 30-60s
ETAC
Work Capacity Experimental Block Week 2
-
Session 1: Ruck (Sled drag/object carry optional)
S w/u + 5-10min Run specific warm up (work on form building exercises)
-
2mi for time @ 35# dry weight
*No Running or shuffling walk/march only
*13:30/mi goal pace scale weight if needed to ensure you make time
-
Session Break: 2-3hrs minimum, if not possible scale back lifting session weight
-
Session 2: Lift
S w/u
-
20x Banded Hyper
20x DB Incline row
10x Hanging Knee Tucks
3rds <10min
-
Warm up DL
-
Below the knee 2sec pause DL
5x @ 70% + 10s/ea Banded Pallof Hold
5x @ 72% + 10s/ea Banded Pallof Hold
5x @ 75% + 10s/ea Banded Pallof Hold
5x @ 77.5% + 10s/ea Banded Pallof Hold
-
4x5 Weighted Pull-up
4x6s/ea ECC SL Box Squat (if using weight push weight away from chest during descend)
-
3x5 GHD
3x15 Banded Face Pull
GPP
Standard Warm Up:
WARM UP:
3x10 Goblet Cossack
3x10 Single Arm KB Sumo DL
3x5 box jump
FOCUS:
Warm up Squat or Deadlift to 70%+
*if all reps were hit, increase working sets by 5#
5x5 @ 70% (+5#)
2-3 min rest
ACCESSORY:
3x12 BB RDL
3x12 BSS
CORE:
4x 30/30 hollow gold
COOLDOWN:
5 min sled drag (forward and rev)
ETAC
S w/u
-
PT Test (minimum of 2min between events):
2min AMRAP Hand release puchups
Front Plank As long as possible (Max time 3:40)
Strict Pullup AMRAP (pause with chin above bar, dead hang at bottom)
-
5 Mile Ruck for time
45lbs dry weight
15min/mi or faster
No shuffling or running, do not break a walk
-
Recovery:
50x Banded reverse hyper (break up as needed)
3x30-45s NG Pull-up bar hang
10min PVC/Foam Roll
GPP
Standard Warm Up:
WARM UP:
3x10 Curl to OHP
3x10 DB Bench Press
3x10 Rev Fly
FOCUS:
Warm up Bench Press to 70%+
*if all reps were hit, increase working sets by 5#
5x5 @ 70% (+5#)
2-3 min rest
ACCESSORY:
3x12 Williams Press
3x5 Pull Up
3x12 Rolling Tri
CORE:
5 min FLR
COOLDOWN:
100x Tri Push
100x Face Pull
ETAC
S w/u
-
10 KBS
10 GS
10 Push-up
3rds
-
Zone 2 Run, Row, or Ski x20-30min
Nasal breathing only will determine pace
-
3x20 Decline push-up
3x20 Bent over row
3x20 light weight shrugs
Time to complete 10min
-
Warm up BB bent over row to moderate weight without compromising RDL positioning
Attempt to increase weight each set, do not compromise form for weight
2x10
2x8
-
8ea Kneeling SA DB OHP
15 Below chest badned pull apart
4rds superset
-
15x Pushup
30m SA OH KB Carry
10x Light weight (if possible) bent over I-Y-T
3rds keep rest between exercises between 30-60s
GPP
Standard Warm Up:
WARM UP:
3x10 KB Swing
3x10 Trap Bar Deadlift lift & step
3x5 box jump
FOCUS:
Warm up Squat or Deadlift to 70%
(If all reps were hit last week, increase by 5#)
5x5 @ 70% (+5#)
2-3 min rest
ACCESSORY:
3x10 Landmine RDL
3x10 Barbell hip thrust
3x30 banded Hip Bridge
CORE:
4x 30/30 hollow gold
COOLDOWN:
5 min sled drag (forward and rev)