ETAC
Session 1: Lift
S w/u
-
10x push-up + 10x Band pull apart
-
M.E. seated back supported OHP
-
10min EMOM
2x @ 75% of above
-
1min max rep DB bench press @ 25#/40#
*any rest must be done in lock out position
3rds/1min rest between rds
-
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
-
60min ruck @ 45# dry
-
4x8 LR to FR
4x8 Heavy shrugs
-
4x8 Kneeling SA DB OHP
4x15 Banded Pull apart
GPP
Standard Warm Up
2x10 Bird Dog
2x10 Dead Bug
2x10 Pull Apart + Dislocates
WARM UP
SUPER SET:
3x25 Seated Overhead Press
3x10 KB halo w/ extension
3x5 Hindu Push Up
FOCUS
Warm up Bench Press to 80%
5x3 at 80%
Full Rest Between
*if all reps hit last week add 5#
ACCESSORY
SUPER SET:
3x8 Rolling Tri
3x60 sec max rep push up
CORE + COOLDOWN
5 min side plank. Minimal drops
-
100x face pull + tri push
ETAC
Session 1: Lift
S w/u
-
10x KBS + 3x broad jump
3 sets, 1min rest
-
M.E. Deficit DL
-
10min EMOM
2x @ 75% of above
-
800m Sled drag
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
-
60min Ruck 45# Dry
-
3x10 Single arm row
3x10 Good morning
-
10x KBS + 10s rest
10rds
GPP
Standard Warm Up
2x10 Bird Dog
2x10 Dead Bug
2x10 Hip Box
WARM UP
SUPER SET:
3x60 sec Sumo Squat Hold (Horse Stance)
3x5 Single Arm DL w/ 30 sec hold at knee
3x5 Box Jump
FOCUS
Warm up Deadlift to 80%
5x3 at 80%
Full Rest Between
*if all reps hit last week add 5#
ACCESSORY
SUPER SET:
3x5 Bulgarian Split Squat w/ 3 count hold
3x8 Landmine RDL
CORE + COOLDOWN
4x30/30 V-Sit Hold
-
100x Leg Curl
ETAC
Session 1: Run
-
5-10min running warmup
-
6 x 40 sec sprint at 95% effort / 2min 20 sec walk
-
8min run @ 75% effort
-
Session Break: 3hrs or longer
-
Session 2: FYF -or-
-
S w/u
-
1x PC + HC + FS
every 30sec for 10min
-
10x3 SSB @ 50% + 25% bands
1min rest between
-
10min EMOM
1x DL @ (70%+ black bands) + 1x weighted DB box jump
-
3x15 BB hip bridge
3x10 bulgarian split sqt
-
500m Row +
50x Burpee box jump over for time
ETAC
Session 1: Lift
S w/u
-
10min EMOM
1x power clean + 2x PP/Jerk
-
M.E. Wide grip BP
-
10min EMOM
2x @ 75% of above
-
30/30 DB PP for 100x total reps for time
Rest in overhead position
-
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
-
4x8 DB floor press
4x8 Shrugs
-
4x8 Kneeling SA DB OHP
4x15 Banded Pull apart
GPP
Standard Warm Up
2x10 Bird Dog
2x10 Dead Bug
2x10 Pull Apart + Dislocates
WARM UP
SUPER SET:
3x15 Cuban Press
3x10 Rev Fly
3x5 Hindu Push Up
FOCUS
Warm up Bench Press to 80%
5x3 at 80%
Full Rest Between
*if all reps hit last week add 5#
ACCESSORY
SUPER SET:
3x5 eccentric pull up
3x20 sec seated DBL DB/KB Clean
CORE + COOLDOWN
5 min side plank. Minimal drops
-
100x face pull + tri push
ETAC
Session 1: Lift
S w/u
-
10-1 GS + KBS ladder
-
M.E. Bow bar Sqt
-
10min EMOM
2x @ 75% of above
-
6x30m heavy suitcase carry
-
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 RDL
3x10 Bent row
-
3x8ea pistol squat eccentric lower, use deficit or assistance if needed
GPP
Standard Warm Up
2x10 Bird Dog
2x10 Dead Bug
2x10 Hip Box
WARM UP
SUPER SET:
3x10 sumo goblet box squat
3x10 single arm DL
3x5 Box Jump
FOCUS
Warm up Deadlift to 80%
5x3 at 80%
Full Rest Between
*if all reps hit last week add 5#
ACCESSORY
SUPER SET:
3x8 Bulgarian split squat
3x8 heel elevated goblet squat
CORE + COOLDOWN
4x 30/30 V-Sit Hold
-
5 min sled drag
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
-
DB complex: 6x of each
RDL + BR + Thruster + push up + thruster
3 sets, @ increasing weight
-
5x DL @ (60% + 25% band ) + 10cal AD
5 sets, 90sec rest
-
5x box sqt @ (50% + 25% bands) + 5x heavy KBS + 3x broad jump
5 sets, 90sec rest
-
30-20-10
KB rack hold step up + T2B
-
4x10 hyper