ETAC
Session 1: Lift
S w/u
-
3x10 KB Snatch
3x8 I-Y-T
3x10 Banded dislocate
-
M.E. Snatch grip push/jerk press
-
10min EMOM
2x @ 75% of above
-
10min heavy KB hold
+1 burpee anytime KB are set down
-
If conducting two sessions break here and conduct
the rest of the workout in session 2 if not conduct
the italicized portion below
-
Session Break: 2-3hr break minimum
-
Session 2: Ruck
-
45min ruck @ 45# dry
-
30-20-10ea
DB/KB snatch @ 40# + Push up
-
8x Kneeling SA DB OHP
15x Banded Pull apart
4rds
GPP
Standard Warm Up
2x10 Bird Dog
2x10 Dead Bug
2x10 Pull Apart + Dislocates
WARM UP
SUPER SET:
3x15 Curl to Overhead Press
3x5 Push Up + Row
3x5 Hindu Push Up
FOCUS
Warm up Bench Press to 80%
5x3 at 80%
Full Rest Between
ACCESSORY
SUPER SET:
3x5 eccentric pull up
3x8 z-press
CORE + COOLDOWN
5 min FLR
-
100x face pull + tri push
ETAC
S w/u
-
10min run warm up routine focus on form building movements
-
4 x 3 min at 90% effort / 60 sec rest
-
5min each arm suitcase hold
-
PT test practice:
ex:
3x Max effort tempo pull-up max rest between sets
2min Max effort hand release push-up
90s Max effort hand release push-up
30s Max effort hand release push-up
max effort plank
ETAC
Session 1: Lift
S w/u
-
3x10 KBS
3x10 Banded good morning
-
M.E. Trap bar DL
-
10min EMOM
2x @ 75% of above
-
800m 100#/70# med ball carry below the shoulder
-
If conducting two sessions break here and conduct
the rest of the workout in session 2 if not conduct
the italicized portion below
-
Session Break: 2-3hr break minimum
-
Session 2: Ruck
-
45min ruck @ 45# dry
-
3x10 Weighted BSS
3x10 Walking lunge
-
3x8 BB row
3x8 RDL
GPP
Standard Warm Up
2x10 Bird Dog
2x10 Dead Bug
2x10 Hip Box
WARM UP
SUPER SET:
3x10 Cossack squat w/ pause
3x10 KB Swing
3x5 Box Jump
FOCUS
Warm up Deadlift to 80%
5x3 at 80%
Full Rest Between
ACCESSORY
SUPER SET:
3x8 Single Leg RDL
3x8 Bulgarian Split Squats
CORE + COOLDOWN
8x20/10 side plank
-
100x leg curl
ETAC
Session 1: Run
-
S w/u
-
5-10min easy warm up run/strides
-
8x30s @ 95% effort
90s walk between sets
-
1x8min @ 75% effort
-
Session Break: 3hrs or longer
-
Session 2: FYF -or-
S w/u
-
10min EMOM
1x PC + HC + FS
or
1x SN + HSN + OHS
-
5x5 BS @ 60% + 25% bands
1min rest between
-
5x5 DL @ 60% + 25% bands
1min rest between
-
4x8 controlled hyper
*increase weight each round
-
10x 30/30 row/ski/bike/run
for max total meters/cal
ETAC
Session 1: Lift
S w/u
-
5x Strict pull-up
10x hollow hold banded lat pull down
15x band pull apart
-
M.E. Narrow grip BP
-
10min EMOM
2x @ 75% of above
-
400m SA KB suit case carry w/ 10x burpee penalty for setting the KB down
-
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 Shoulder press
4x10 Rolling tricep
-
30-20-10ea
DB/KB snatch @ 40# + Push up
ETAC
S w/u
-
10min run warm up routine focus on form building movements
-
4x90 seconds at 85% effort / 30 seconds rest
2 min easy jog at 50%
4x90 seconds at 85% effort / 30 seconds rest
-
400m 100# above the belt object carry
-
50x Hand release pushup
25x Strict tempo chest to bar pullup
5min Total plank/FLR
GPP
Standard Warm Up:
WARM UP:
Super Set:
3x10 heel elevated GS w/ pause
(33X1)
3x10 chainsaw row
(33x1)
3x5 Hindu push up
FOCUS:
6-8x single leg box sat w/ pause just above box
(3333)
3-5x max effort eccentric pull up
3 sets; 2 min rest
SECONDARY MOVEMENT:
10 min AMRAP:
+2 ladder
DB Renegade Rows + DB box step up + Cals
CORE:
5 min FLR
*minimal drops
COOLDOWN:
3-5 min Easy Pace Cardio
3-5 min foam roll/stretching
ETAC
Session 1: Lift
S w/u
-
8x2 Knee into broad jump
-
M.E. FS
-
10min EMOM
2x @ 75% of above
-
6x30m Trap bar farmer's carry
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 RDL
4x10 Good morning
-
50x Banded leg curls
50x Banded leg extension
GPP (deload week 1)
Standard Warm Up:
WARM UP:
Super Set:
10x Single Arm DL*
*last rep pause at knee for 30 sec
Alternating single arm Curl to Overhead Press
3 sets;
FOCUS:
Tempo Super Set:
6-8x Deficit Deadlift w/ pause at knee on lift and lower
*Keep movements slow
*Pause at for 3 count
DB Piston Bench Press
(3333)
3 sets; 2 min rest between sets
SECONDARY MOVEMENT:
10 min AMRAP:
+1 KB Swing
+1 Push Up
3x Broad Jump after each rung
CORE:
5 min Banded KB Side Carry
COOLDOWN:
5 min
Sled Drag
Rev. Sled Drag
GPP
Standard Warm Up:
WARM UP:
20 min Work to Heavy
Single KB Complex:
1x Swing + 1x Clean + 1x Snatch + 1x Windmill + 1x TGU
FOCUS:
35 min Min EMOM
Concept 2 Cal 9/12
3x Man Maker
Concept 2 Cal 9/12
4x Devils Press
Concept 2 Cal 9/12
5x Burpee
Rest
CORE:
5 min FLR
*minimal drops
COOLDOWN:
3-5 min Easy Pace Cardio
3-5 min foam roll/stretching
ETAC
Session 1: Run
-
20min zone 2
-
8x15s @ 90% effort
15s rest between sets
-
Session Break: 3hrs or longer
-
Session 2: FYF -or-
S w/u
-
6x30m sled push
*increasing weight each round
-
12x2 sumo stance BS box squat @50% +25% bands
10 min EMOM
2 BS box squat @60%+25% bands
-
10-1 ladder
Med ball bear hug squat+4 alt jump lunge
F:70lb
M:100lb
-
4x8 reverse hyper