ETAC

S w/u

-

DBL KB complex: 5x reps of each

DL + BR + HC + Rack sqt + PP

3-4 SETS

-

8x 90/60 row or ski @ 2k+1/2sec

-

4x 30/30 hollow hold

GPP

STANDARD WARM UP:

2x10 Birddog

2x10 Deadbug

-

WARM UP:

Super Set:

Single Arm KB Complex

8x Clean + Squat

8x Deadlift

-

FOCUS:

Super Set

7x5 Goblet Squat

7x3 weighted jump

2 min rest

-

ACCESSORY:

3x8 BSS

3x10 Heavy KBS

-

CORE:

4x 30/30 V-Hold

-

COOLDOWN:

2x5 Supported Airplane to Half Moon

ETAC

S W/U

-

8x2 (knee jump + broad jump)

-

M.E. lower:

Sumo DL

-

10min EMOM 2x70% of above

-

4x20 Hyper

4x10 BB RDL

-

5x30m trap bar farmers carry

GPP

Standard Warm Up

-

2x10 Birddog

2x30 sec side plank

-

Super Set

3x10 KB Halo w/ Extension

3x10 KB figure 8’s

-

FOCUS:

Explosive Tempo Super Set:

3x6-8 Single Arm DB Row 

(31X3)

3x6-8 Single Leg RDL

(31X1)

2 min rest

—

ACCESSORY:

Super Set:

3x8-10 Single Arm KB Clean & Press

3x4-6 KB Windmill

2 min rest

-

CORE:

4x 30/30 Hollow Hold

-

COOLDOWN:

100x Face Pull

ETAC

Training Phase: Capacity

S w/u

-

Option 1:

Zone 2: 30-60min running encouraged

5 x 10 Deficit push-up slow and controlled
-
5 x 10 Hollow hold

3 x 10 T2B

Option 2:

Job specific work 60min or more

Range day, jiu-jitsu, throw ladders, etc.

ETAC

Training phase: Capacity

S w/u

-

Warm up BP

ME BP: 3RM

-

Goal is 5 reps per set, with 65% of 1RM scale down based on daily perceived difficulty

if 5 reps are exceeded increase weight

BS: 3-5 x 5 @ RPE 65%

DL: 3-5 x @ RPE 65%

-

3-5 x Weighted pull-up or to your skill level

If 5 reps are met increase weight or decrease assistance

-

6 x 30m overhead KB carry

GPP

S w/u

-

WARM UP:

15 min TGU Practice

-

FOCUS:

15x 30/90

10x kb swing during rest

-

-

CORE:

3x 60/60 Static Hold

-

COOLDOWN:

5 min intentional stretching

ETAC

Training Phase: Capacity

S w/u

-

Option 1:

Zone 2: 30-60min running encouraged

100x hand release push-up rest as needed
-
5min total front plank +1 burpee per rest

Option 2:

S w/u
-
400m sled drag
-
Keep a KB moving for 10min
-
15x 30/90 Row/ski/bike
Row/ski @ 2k -5
*during rest 10x push up
-
10-1 T2B ladder
*after each set 30m suitcase carry

ETAC

Training Phase: Capacity

S w/u

-

Warm up conventional DL

ME Sumo DL: 3RM

-

Goal is 5 reps per set, with 65% of 1RM scale down based on daily perceived difficulty

if 5 reps are exceeded increase weight

BS: 3-5 x 5 @ RPE 65%

BP: 3-5 x @ RPE 65%

-

3 x-5 Weighted pull-up or to your skill level

If 5 reps are met increase weight or decrease assistance

-

8 min total BB low hold @ 50% BW

GPP

Standard Warm Up

2x10 Bird Dog

2x30 sec Copenhagen Plank

WARM UP

3x20 Heel Elevated Squat* add weight if able

3x4 knee jumps

FOCUS

(10-1) KB Ladder

Goblet Squat

KB Swing

Single leg RDL

Box Jump

ACCESSORY

5 min Farmers Hold

Minimal drops

CORE + COOLDOWN

4x30/30 KB Around the World

-

100x leg curl

ETAC

Training Phase: Capacity

S w/u

-

Option 1:

Zone 2: 30-60min running encouraged

5 x 10 Deficit push-up slow and controlled
-
5 x 10 Hollow hold

3 x 10 T2B

Option 2:

Job specific work 60min or more

Range day, jiu-jitsu, throw ladders, etc.

ETAC

Training phase: Capacity

S w/u

-

Warm up BP

ME BP: 3RM

-

Goal is 5 reps per set, with 65% of 1RM scale down based on daily perceived difficulty

if 5 reps are exceeded increase weight

BS: 3-5 x 5 @ RPE 65%

DL: 3-5 x @ RPE 65%

-

3-5 x Weighted pull-up or to your skill level

If 5 reps are met increase weight or decrease assistance

-

6 x 30m overhead KB carry

ETAC

Training Phase: Capacity

S w/u

-

Option 1:

Zone 2: 30-60min running encouraged

100x hand release push-up rest as needed
-
5min total front plank +1 burpee per rest

Option 2:

S w/u
-
400m sled drag
-
Keep a KB moving for 10min
-
15x 30/90 Row/ski/bike
Row/ski @ 2k -5
*during rest 10x push up
-
10-1 T2B ladder
*after each set 30m suitcase carry

ETAC

Training phase: Capacity

S w/u

-

Warm up conventional DL

ME DL: 3RM

-

Goal is 5 reps per set, with 65% of 1RM scale down based on daily perceived difficulty

if 5 reps are exceeded increase weight

BS: 3-5 x 5 @ RPE 65%

BP: 3-5 x @ RPE 65%

-

3-5 x Weighted pull-up or to your skill level

If 5 reps are met increase weight or decrease assistance

-

10min total BB low hold @ 50% BW

ETAC

S w/u

-

Zone 2: Run/Ski/Row/Bike/Swim

60-90min

ETAC

S w/u

-

BS: 2-3RM

-

DL: 3-5 x 5 @ 65%
BP: 3-5 x 5 @ 65%

-

3-5 x Weighted pull-up

-

1 mile for time object carry @ 50% BW
- No packs or slings object is CARRIED

- Death march substitute for 15min total object must be above the waist and below the shoulder

ETAC

S w/u

-

Option 1:

Zone 2: 30-60min

-

100x push-up
-
3x10 strict T2B
3x90s plank

Option 2:

Job specific day 60min minimum
(Range, Jiu-jitsu, TRT, climb, etc.)

ETAC

S w/u

-

BP: 2-3RM

-

BS: 3-5 x 5 @ 65%
DL: 3-5 x 5 @ 65%

-

3-5 x Weighted pull-up

-

DB PP 30/30 rest OH
- 100x reps goal
- +10 burpee penalty if DBs are dropped during rest, done at the end

GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

WARM UP

10 min TGU practice

-

FOCUS

4 min box step up 

*add weight as needed

2 min rest

5 rounds 

ACCESSORY

5 min static farmers hold

*minimal drops

CORE + COOLDOWN

5 min FLR 

*minimal drops

ETAC

S w/u

-

Option 1:

Zone 2: 30-60min

4xME push-up
(120s,90s,60s,30s)
-
5min total front plank

Option 2:
DBL KB complex: 5x3
DL + BR + FS + PP
-
8 x 90/60 row or ski 2k+2
-
4 x 30/30 hollow hold