GPP
Standard Warm Up:
WARM UP:
Super Set:
5x10e Mace Slams
5x10 Over the Back Throws
Minimal Rest
FOCUS:
10x KB/DB Clean and Squat
2 min Row/Ski
2 min Rest
3 Rounds
(5 min rest after 3rd Round)
10x Bulgarian Bag Spin
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
Session 1: Lift
S w/u
-
2x 30/30 PP
2min
2x 30/30 PP
*rest during 30/30s overhead
-
M.E. Strict Press
-
10min EMOM
2x @ 75% of above
-
6x KB "over under carry" 30m
-
If conducting two sessions break here and conduct
the rest of the workout in session 2 if not conduct
the italisized portion below
-
Session Break: 2-3hr break minimum
-
Session 2: Ruck
-
45min ruck @ 45# dry
-
4x10 Seated Arnold press
-
8x Kneeling SA DB OHP
15 Banded Pull apart
4rds
GPP
Standard Warm Up:
30x banded dislocates
30x banded pull apart
2x10 bird dog
WARM UP:
3x10 Rolling Tri
3x10 chainsaw row
3x6 Hindu push up
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 rolling tri Press
3x5 Pull Up
3x12 kb z-press
CORE:
5 min FLR
*minimal drops
COOLDOWN:
100x Tri Push
100x Face Pull
ETAC
S w/u
-
10min run warm up routine focus on form building movements
-
4x60 seconds at 85% effort / 30 seconds at 60% effort
2 min easy jog at 50%
4x60 seconds at 85% effort / 30 seconds at 60% effort
-
400m 70# object carry
-
50x Hand release pushup
25x Strict chest to bar pullup
5min Total plank/FLR
GPP
Standard Warm Up:
2x60 sec Low Squat Hold
2x10 bird dog
2x10 dead bug
WARM UP:
3x10 Cossack Goblet Sqt
3x10 Single Arm KB DL w/ pause
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 Landmine RDL
3x12 BSS
CORE:
4x 30/30 hollow hold
COOLDOWN:
5 min sled drag (forward and rev)
ETAC
Session 1: Lift
S w/u
-
400m Sled Drag
-
3x10 sqt
3x5 GS
3x5 RDL
3x5 Box jump
-
M.E. Sumo DL
-
10min EMOM
2x @ 70% of above
-
PT test pull-up practice
25x total pull-ups
If conducting two sessions break here and conduct
the rest of the workout in session 2 if not conduct
the italisized portion below
-
Session Break: 2-3hr break minimum
-
Session 2: Ruck
-
45min ruck @ 45# dry
3x10 Weighte lunges
3x10 Good morning
-
30x G2S @ 50% BW
GPP
Standard Warm Up:
2x60 sec Low Squat Hold
2x10 bird dog
2x10 dead bug
WARM UP:
3x10 Cossack Goblet Sqt
3x10 Single Arm KB DL w/ pause
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 Landmine RDL
3x12 BSS
CORE:
4x 30/30 hollow hold
COOLDOWN:
5 min sled drag (forward and rev)
ETAC
Session 1: Run
S w/u
-
5-10min run warmup as needed
-
8x30s @ 95% effort
60s walk between intervals
-
1x8min run @ 75% effort
-
Session Break: 3hrs or longer
-
Session 2: FYF -or- the following workout
S w/u
-
10x sqt + 5x GS + 5x RDL + 10x KBS
2rds
-
5x5 BS @ 50% + 25% bands
1min rest between
-
5x5 DL @ 50% + 25% bands
1min rest between
-
100x Weighted bulgarian split squat (50x each leg)
*break up as needed*
-
100x KBS @ 16/23kg unbroken
-
4x30m heavy farmers carry
GPP
Standard Warm Up:
WARM UP:
Super Set:
3x5 single arm KB Cluster
(KB Clean + Press + Windmill)
3x10 Single Leg Box Step Up
Minimal Rest
FOCUS:
10x DBL KB Clean
2 min Row/Ski
2 min Rest
3 Rounds
(5 min rest after 3rd Round)
10x 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
GPP
Standard Warm Up:
30x banded dislocates
30x banded pull apart
2x10 bird dog
WARM UP:
3x10 lateral DB Raise
3x10 chainsaw row
3x6 Hindu push up
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 rolling tri Press
3x5 Pull Up
3x12 kb z-press
CORE:
5 min FLR
COOLDOWN:
100x Tri Push
100x Face Pull
ETAC
Session 1: Lift
S w/u
-
10x KB GS
5x Knee into broad jump
4rds
-
M.E. BS
-
10min EMOM
2x @ 70% of above
-
4x60s Med ball death march
-
Session Break: 3hr or longer
If not conducting 2 training sessions finish lifting session with the italicized portion in Session 2
-
Session 2: Ruck
-
S w/u
-
45min ruck @ 45# dry
Walking/Marching only
-
3x10 Weighted BSS
3x10 Good morning
-
50x Banded leg curls
50x Banded leg extension
GPP
Standard Warm Up:
2x10 hip box
2x10 birddog
2x10 deadbug
WARM UP:
3x10 heel elevated GS
3x10 Single Arm KB DL w/ pause
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 B-Stance RDL
3x12 BSS
CORE:
4x 30/30 hollow hold
COOLDOWN:
5 min sled drag (forward and rev)