3 Week No Gear

Chad Painter 8/26/24 Chad Painter 8/26/24

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

2x10 Hip Box

WARM UP

SUPER SET:

3x10 Single Arm DL

3x10 Chainsaw Row

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:

3x12 BB Hip Thrusts

3x12 heel elevated GS

CORE + COOLDOWN

4x 30/30 Hollow Hold

100x leg curls

Geoffrey Miller 8/24/24 Geoffrey Miller 8/24/24

ETAC

S W/U

20x bulgarian bag spin + 15cal ski

4 rounds

10x3 @ BP @ 45% + 35% bands

1min rest

Seated DB strip sets to failure

M: 40# - 30# -20#

Fe: 25#-20#-15#

3sets, 2min rest between

10-1 ladder

dips + T2b

after each rung 30m DB bear crawl @ 20/40# DBs

Chad Painter 8/23/24 Chad Painter 8/23/24

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

WARM UP

SUPER SET:

3x10 single leg box squat

3x10 DB Bench Press

3x5 Box Jump

FOCUS

35 min EMOM

8/10 Cal
12x Dbl KB High pull
8/10 Cal
15x goblet squat
8/10 cal
10x push up
Rest

Geoffrey Miller 8/23/24 Geoffrey Miller 8/23/24

ETAC

S w/u

10min emom

1x PC + HC + FS

1x SN + HSN + OHS

10x3 SSB @ 55% + 25% bands

1min rest between

10min EMOM

1x DL @ 80% off 4” deficit

4x15 hyper @ 60% of BS

10min AMRAP

30m farmers carry @ 2x 23/32kg KB + 1x G2S @ 50% BW

*** +1x G2S per round

Chad Painter 8/22/24 Chad Painter 8/22/24

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

WARM UP

2x(5-1) pull up ladder

100m farmers carry after each rung

FOCUS

25x KBS

1 min row/ski @ 2k or faster

2 min test

4 rounds

ACCESSORY

6x 30/30 sec alt static single arm side hold

CORE + COOLDOWN

4x 20/10 sec Copenhagen side plank

Geoffrey Miller 8/22/24 Geoffrey Miller 8/22/24

ETAC

S w/u

3x (6-1) pull up ladder

6x 30m sled push

100x banded Leg curl

100x banded triceps extension

6x 60/30 ski/row @ 2k-1/-2

Row R35

Ski R55

3min rest, repeat 6x 30/30 for 2 more blocks (18x total intervals)

Chad Painter 8/21/24 Chad Painter 8/21/24

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

WARM UP

work to heavy single arm KB complex

Swing + clean + snatch + windmill

FOCUS

5x 750m at 2k pace

3 min rest

CORE + COOLDOWN

2.5 min static hold at heavy

100x leg curl

Geoffrey Miller 8/21/24 Geoffrey Miller 8/21/24

ETAC

S w/u

15x push up + 10x mace 360

4 rounds

M.E. Upper:

Close grip FB BP

3x1 @ 90% or more of above weight using regular grip

4x8 T-bar row

4x8 weighted dip

10x dip + 10x band pull apart

10rounds

Chad Painter 8/20/24 Chad Painter 8/20/24

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

2x10 Pull Apart + Dislocates

WARM UP

SUPER SET:

3x15 rev fly

3x5 Push Up + Row

3x5 Hindu Push Up

FOCUS

Warm up push press

1-10 push press ladder at 50%

Increase rest as needed

ACCESSORY

SUPER SET:

3x12 alt db bench press

3x12 gorilla row

CORE + COOLDOWN

4x 30/30 heavy farmers carry march

100x Tri Push Down

100x Face Pull

Geoffrey Miller 8/20/24 Geoffrey Miller 8/20/24

ETAC

S w/u

10min TGU practice @ light weight

10k row/ski @ 2k+20sec

Row R22

Ski R42

—

100x banded leg curl

100x banded triceps extension

Chad Painter 8/19/24 Chad Painter 8/19/24

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

2x10 Hip Box

WARM UP

SUPER SET:

4x10 kb swing

Increase weight each round

4x5 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:

3x12 b stance rdl

3x12 heel elevated GS

CORE + COOLDOWN

4x 30/30 Hollow Hold

100x leg curls

Geoffrey Miller 8/19/24 Geoffrey Miller 8/19/24

ETAC

S W/U

10x KBS + 5x GS + 10cal assault bike

4rounds

M.E. lower:

3x1 @ 85-90%

4x15 Hyper @ 60% of BS

4x8 Heavy BB RDL

30m single arm OH DB lunge + 1x rope climb + 8x heavy KBS

4RFT

400m heavy sled drag

Geoffrey Miller 8/17/24 Geoffrey Miller 8/17/24

ETAC

S W/U

20x bulgarian bag spin + 30m bear crawl

4 rounds

10x2 @ split jerk 70%

1min rest between

15x + reps earthquake bench press

3 sets, 2min rest between

5min KB snatch test

M @ 23kg

FE @ 12/16kg

4x 30/30 hollow hold

Chad Painter 8/16/24 Chad Painter 8/16/24

GPP

S w/u

DB complex: 6x of each

BR + HC + Thruster + Push up + Thruster

3 sets, 1-2min rest

10-1 DB ladder

BR + HC + PP +Push up w/Row +

25x triceps push down + max rep push up

3 sets, full rest between

4x 30/30 hollow hold

Geoffrey Miller 8/16/24 Geoffrey Miller 8/16/24

ETAC

S w/u

BB complex: 6x of each

DL + BR + HC + FS + PP + BS

3 sets, @ increasing weight, 2min rest between

10x3 SSB @ 60% + 25% bands

1min rest between

10min EMOM

1x DL @ 80% + 2x Broad jump

3x1min hyper @ 25% BS

100x seated leg curl

1min death march holding 50/80# med ball + 10x heavy KBS + 25cal AB

3 rounds

Chad Painter 8/14/24 Chad Painter 8/14/24

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

WARM UP

FOCUS

10k

@ 2k + 20+

CORE + COOLDOWN

2 min dead hang on

Geoffrey Miller 8/15/24 Geoffrey Miller 8/15/24

ETAC

60min Ruck w 70# pack

Chad Painter 8/14/24 Chad Painter 8/14/24

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

2x10 Pull Apart + Dislocates

WARM UP

SUPER SET:

3x15 Curl to Overhead Press

3x10 Floor Press

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:

3x10 windmill

3x5 pull up

CORE + COOLDOWN

4x 30/30 Hollow Hold

100x Tri Push Down

100x Face

Geoffrey Miller 8/14/24 Geoffrey Miller 8/14/24

ETAC

S w/u

10-1 push up ladder

after each rung 10x mace 360

M.E. Upper:

Sling shot BP

3x1 @ 85-90%

4x8 single arm DB row

4x8 Rolling db press

4x8 KB piston press

100x push up

Geoffrey Miller 8/13/24 Geoffrey Miller 8/13/24

ETAC

S w/u

10-1 KBS + GS + push up ladder

30min row/ski

*15min @ 2k + 16

R26/46

*10min @ 2k + 14

R28/48

*5min @ 2k + 12

R30/50

800m sled drag