ETAC

S w/u

-

400m sled drag

-

10x 90/60 Row/ski

@ 2k +7

R24/44

-

3x30m BB overhead walk

*each step do 1x OHS

-

6x 30m suitcase + waiters carry 

-

4x 30/30 hollow hold

ETAC

S W/U

-

400m Sled drag

-

2x10 sqt

2x30m lunge

-

6x3 BB jump sqt

-

M.E. lower:

1RM Zercher sqt 

-

3x3 @ 80%  

-

4x10 hyper

4x10 RDL

-

1k Row @ 2k pace

-

4x10 leg curl

4x10 Leg ext

ETAC

90min Ruck @45# Dry moderate pace

ETAC

S w/u

-

3x10 bird dog

3x10 hyper

-

7x3 Power clean

*start light and increase weight accordingly 

-

5x  DL off Deficit @ (50% + 25% bands ) + 2x weighted knee jump + 1min AD

3 sets, 2min rest between

-

5x box sqt @ (60% + 25% bands ) + 5x heavy KBS + 1x box jump ladder @ 16/24/28/32”

3 sets, 2min rest between

-

400m 100# med ball carry 

ETAC

S w/u

-

10x KBS

5x Box Jump

5x Knee Jump

4rds

-

3x 2500m + 2min rest

start @ 2k + 18 and increase pace by -2/-3sec each interval

Row R:22/24/26

Ski R: R42/44/46 

-

5min Ring FLR

ETAC

S w/u

-

DB complex: 8x of each

FDBR + High Pull + OHP + push up w/single arm row

3 sets, 1min rest 

-

ME Upper: Concentric Close grip Pin Press 1RM 

-

3x1 heavy singles

-

3x12 incline DB BP

3x8 strict pull up

-

3x60/60 Rolling DB press

-

8x 20/10 tabata ski 

ETAC

S w/u

-

30-20-10

KB swing + step up W KB

-

5x 750m Row/Ski + 

3min rest

@ 2k + 1/2sec

-

4x 30/30 

hollow hold/ FLR

ETAC

S W/U

—

3x10 sqt

3x5 goblet sqt

3x5 RDL

3x5 straight leg box jump

-

M.E. lower:

2RM DL 

-

3x3 DL @ 70% with pause at the knee  

-

4x10 banded hyper

4x8 Good morning 

-

30x G2S for time @ 50% BW

ETAC

S w/u
-
*Tactical
10x 90/60 Row/ski
@ 2k + 7/8sec
DURING REST 3x3 SIRT pistol fire @ 10m or dry fire exercise

*Non-Tactical
Focus R-EBT during rest (Box breathing)
-
5x20 Banded Hyper
5x10 Pull up (Band assist as needed)
6x30/30 Hollow hold

ETAC

S W/U
-
1x DL + 1x HC + 1x FS
Every 30sec for 10min
@ 95-135#
-
ME lower:
SBB
-
3x2 @ 85% of above weight
-
6x 30m trap bar heavy farmers carry
-
10x heavy BB RDL + 20x DB lunge
5rds

ETAC

*Tactical
Attend Jiu-Jitsu or other job specific training
(range day, forcible entry, casualty carries, etc.)

-or-

75min ruck goal weight: 45# dry

-or-

60min swim

ETAC

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

S w/u
-
5x 1500m Row/ski
Start @ 2k +17/18sec
Increase pace by -2/-3sec per interval
-
*Tactical
PT test event practice for 10min
Ex: Heavy over the shoulder sand bag carries,
standing power throw, sprint drag carry, etc.

*Non-Tactical
4x30m heavy farmers carry

ETAC

S w/u
-
10x push up + 10x band pull apart + 10x BHN Snatch PP
3 rds
-
ME Upper: BHN SNPP
-
3x1 @ 85% of above weight w/5sec overhead hold
-
10x seated DB OHP +
20x band pull apart
5 sets
-
100x dip
Max reps per set, full rest between sets, continue sets until complete

ETAC

S w/u
-
*Tactical
10min IWB draw practice
*Non-tactical
10min TGU practice
-
800m sled drag @ 1x45# plate
-
6x 500m + 2min rest
Start @ 2k pace and increase each round
-
5min FLR
*20x burpee penalty per drop
-
50x Pullup break up as needed
100x Tricep push down

GPP

S w/u

-

3x10 sqt

3x5 GS w/pause

3x10 reverse lunge

-

Warm up back squat

5x5 @ 70%

2min rest between

-

4x8 RDL

4x8 bent over row

-

4x25 face pull

ETAC

S W/U
-
15x sqt + 10x KBS + 10cal
3 rounds
-
ME lower:
Deadlift
-
3x3 @ 80%
-
4x10 bulgarian split sqt @ BB in front rack position
4x10 BB hip bridge
-
4x30/30 snatch grip high pull
-

3x30s skii/row sprint
ful rest between
-
3x 60/60 leg curl

GPP

S w/u

-

WARM UP

Get your hips warm.

1. BACK SQUATS

5x5 @ 75%

2 - 2 ½ min rest

1. BENCH PRESS

5x5 @ 75%

2 - 2 ½ min rest

1. DEADLIFT

5x5 @ 75%

2 - 2 ½ min rest

“CARDIO”

125 reps of Triceps

(Skull crushers/bench dips)

125 reps of Biceps

(DB Curls)

GPP

S w/u

-

3 rounds

Max Rep Pull Up/Body Row

Max Rep Push Up

Full Rest between

-

8x20/10 Dbl DB Clean

2 min rest

8x20/10 Dbl DB Push Press

2 min rest

8x20/10 Dbl DB Clean

2 min rest

8x20/10 Dbl DB Floor Press

-

100x Banded High Pull

100x Banded Tri Push Down

GPP

Standard Warm Up

2x10 Birddog

2x 30 sec side plank

-

Single Arm KB/DB complex:

6x Explosive Row + 6x Clean + 4x Rack Squat + 4x Press

5 sets each arm, 1 min rest between

-

15 Min work to Heave TGU

-

5 min off object carry

-

Foam roll