The 8 Week Functional
Bodybuilding Hybrid
Program
A Tier Three Tactical Premium Program
By: Jacob Jackson
1
Legal Advisement
© 2020 Jacob Jackson jjackson@tierthreetactical.com
www.tierthreetactical.com
All rights reserved. No part of this book may be used or reproduced by any
means, graphic, electronic, or mechanical, including photocopying,
recording, taping or by any information storage retrieval system without the
written permission of the author except in the case of brief quotations
embodied in critical articles and reviews.
This publication is not affiliated or endorsed by Crossfit Inc. or any of it’s
subsidiaries.
Legal Advisement
This publication is intended for educational purposes only. Nothing herein is
intended as medical advice. By engaging in the training methods described
within this publication, you and anyone you train, do so at your own risk, and
you assume the risk of any and all injury and/or damages you may suffer,
whether while engaging in physical exercise or not.
Furthermore, by following training methods and techniques, described in
this publication, you are agreeing to hold the author harmless for any and all
damages arising from said training methods.
The author recommends that you exercise under the supervision of a
qualified professional. It is further recommended that you consult with your
medical doctor, prior to undertaking any training program described in this
publication.
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Tier Three Tactical
Table of Contents
Contents
Cover
Page 2: Legal Advisement
Page 3: Table of Contents
Page 4: Program Overview
Page 5 - 7: Program Analysis
Page 8: Nutrition Recommendations
Page 9: Recovery Practices
Page 10 - 25: Cycle 1
Page 26 - 41: Cycle 2
Page 42 - 43: More From the Author
Page 44: About the Author
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Tier Three Tactical
Program Overview
This program is designed for functional fitness athletes who are looking to
maintain their work capacity and metabolic conditioning, while increasing
their muscle mass.
This is part one, which is 8 weeks in length. It is followed by part two, which
is also 8 weeks in length. In my experience, this amount of time is perfect to
make some drastic changes to an athlete’s physique.
This ebook will detail exactly what you will be doing each day with coaches
notes on each movement, or WOD. This program is 4 days per week. Don’t
let that fool you. It is very high volume, as you will see further on.
Your nutrition will be just as important as the particulars of the workouts.
You cannot build muscle without adequate nutritional support. Likewise,
you need to ensure you are recovering adequately between sessions. Please
review the nutrition and recovery sections for some proven methods that I
have used for many years.
Before we get into the particulars of the program, we need to discuss why
this program works so well, and the science behind it.
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Why Does This Program Work So Well?
This program works well because it is based on over 12 years of experience
in functional fitness, and thousands of hours coaching athletes at all levels.
I’ve also tempered this experience with in depth research to help promote
more efficient and effective training methods. Research has consistently
shown that there are three drivers of muscular hypertrophy (gaining muscle
mass).
• Mechanical Tension
• Metabolic Stress
• Muscle damage
Mechanical tension simply refers to the amount of physical stress each
motor unit experiences as a result of the weight being moved. The greater
the weight, the greater the tension.
Metabolic Stress refers to the metabolic byproducts created when muscle
cells do work via contraction. As more work is performed, especially in
shorter intervals, metabolic stress increases.
Muscle damage is a byproduct of metabolic stress and mechanical tension.
This is often what causes you to feel sore the next day, after a hard workout.
While you don’t need all three factors to increase muscle mass, you will find
it much more efficient if your program does include all three. Exactly like this
one.
You will also find that high volume, difficult programs tend to create the
most muscle mass. To get an idea of just how hard this program is, take a
look at the comparison between one week of total volume for this program,
and a standard bodybuilding program.
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Tier Three Tactical
Volume Analysis
This chart depicts one week of total lifting volume, measured in foot pounds
of work. As you can see this Hybrid program is over double the volume. The
standard program is labelled M&S.
More astute readers might be thinking that much of this volume comes from
the WOD. You are right, a large chunk does. However, if I remove the WOD
volume from the calculation, you will see the Hybrid program is still much
higher. See the figure below.
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Volume Analysis
This chart depicts the total volume, broken down by muscle group.
This chart shows the volume, broken down by day for week one. Remember,
this program is four days per week, and the traditional program is actually
five days per week. Even though lifting volume isn’t the only consideration,
it is a primary one.
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Nutritional Recommendations
Your nutrition will be key to maximizing your gains for this program. You will
need to make sure you are eating enough, as well as hitting your
macronutrient goals.
I recommend you download this nutrition tool that I use with all of my
athletes. We will briefly discuss it here. Make sure you do read the “Read
Me” tab on the sheet too.
Download the Calculator Here !
Activity Calculator
This section calculates how many calories you will burn in a session. Only
count time during a WOD and lifting. Each set of weight lifting is counted as
one minute. For example, 3x5 back squat would be three minutes of
squatting. If you then did a 10 min WOD afterwards, you would use 13
minutes as your session time.
Muscle Gain Nutrition Sheet
These are your macros, and calories, to gain muscle without unwanted fat.
You fill in RED sections. This sheet will automatically import your calories,
entered for each session, from the Activity Calculator.
For best results, I recommend putting each session into the Activity
Calculator, and checking out the macros for each day. After a week or two,
you will notice that there are some consistent trends, and you’ll fall into a
reasonable eating routine. Use the free version of My Fitness Pal to track
your food intake.
Contrary to popular belief, you don’t need to eat thousands of calories over
your maintenance nutrition. You simply need a small surplus, which is
automatically calculated in the calculator.
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Tier Three Tactical
Recovery
Recovery Practices
Recovery is needlessly complicated by many coaches, and athletes. There
has been a ton of research on various recovery practices, but much of it is
inconclusive or contradictory.
The only recovery method I’ve used, that works well, is light cardio after each
session. It’s very simple. You can bike, walk, or row at a very easy pace for
10 minutes.
I recommend doing it immediately post workout; however, you can also do it
later in the day. Most researchers believe this increases circulation and
promotes clearance of metabolic waste products. Personally, I’ve found I’m
less sore, and my energy returns more quickly after a hard session.
Supplements
These are by far the least important components of a good overall program.
If you aren’t sleeping more than seven hours per night, and you aren’t
tracking your macros, you have no business worrying about supplements.
However, if you’re reading this, you probably are doing these basic things
correctly. If so, then you might try this Creatine and HMB product from
Blonyx. I’m using it as of this writing, and have been using it for months. You
won’t notice a huge change in any one session. Generally, you can eke out
an extra rep or two, and that small change can make a big difference over
months. Obviously, you should consult with your doctor before taking any
supplements.
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Session 1 Cycle 1
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then Perform 3 rounds for time of this warm
up WOD at easy to moderate pacing.
Remember, this is a warm up, not a workout!
Warm Up WOD
3 Rds for Time
10 Push Ups
10 Ring Rows
10 KB Swing
35/20lbs
Coaches Notes
Bench Press should be between 65-70% of 1 rep
max (RM). Bent over row should be as heavy as you
can manage without excessive torso movement.
Leave 2 reps in the tank.
Weighted dips should be done with a dip belt.
Dumbbell row should be performed with one knee
and one arm supported on a bench. Feel free to use
straps so you aren’t limited by your grip strength.
Bicep curls are performed in alternating fashion.
Avoid excessive torso movement. Heavy elastic
band push downs can be substituted if a cable push
down is not available.
Pull ups should be kipping and the power clean
weight should be a weight that you can manage for
5 reps touch and go. You don’t have to go unbroken
during the WOD; however, when fresh, you need to
be able to do 5. Otherwise, lower the weight. I
would expect most athletes to fall between 6-9
rounds.
Tier Three Tactical
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Session 2 Cycle 1
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then Perform 3 rounds for time of this warm
up WOD at easy to moderate pacing.
Remember, this is a warm up, not a workout!
Warm Up WOD
3 Rds for Time
10 Air Squats
10 KB Deadlift
53/35lbs
5 Box Jumps 24/20in
Coaches Notes
Back Squat should be between 65-70% of 1RM.
Deadlift should be between 78-81% of 1 RM.
Walking lunge is done with a bar on the back. This
should be almost AHAP. Too many athletes go way
too light on these. If you don’t have the room to use
a bar, you can use dumbbells or kettlebells. This is
10 reps each leg by the way. Sorry.
Resist the urge to do more than this, as GHD sit ups
are incredibly hard on the mid section. I promise
you’ll be sore for several days. If you don’t have a
GHD, anchor your feet and use a bench to do situps,
allowing you to go bellow parallel, towards the
ground.
This WOD should take most athletes between 8-12
minutes. I would leave the straps on the rower semi
loose, and not bother tightening them down every
round. You can sub assault bike with the same
calories if desired. If you sub running for rowing you
should run 200m.
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Session 3 Cycle 1
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing. Remember, this is a warm up
not a workout!
Warm Up WOD
9-15-18
Push Ups
KB Swings 53/35lbs
Walking Lunge
Coaches Notes
DB Press should be on a vertical bench, but can be
done standing if no bench is available. Weighted
pull ups should be done with a dip belt. Weight for
pull ups should be a 10 RM weight.
Incline can be slight or moderate. Don’t make this a
pseudo shoulder press. Ring Row can be done using
a bar on low hooks if no rings are available. You
then pull yourself to the bar just like a ring row.
I would recommend using an EZ curl bar for barbell
curls, but a straight bar will do. Lateral shoulder
raise should be done with a controlled tempo. I
would recommend one second up, one second
down.
Make sure you warm up your power snatch prior to
the WOD. If scaling the weight, choose a load that
you can touch and go 10 times when fresh. These
burpees are standard, not over the bar. Burpees
should be done at a steady pace, with no breaks.
Aim for 8-10min.
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Session 4 Cycle 1
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing. Remember, this is a warm
up, not a workout!
Warm Up WOD
EMOM for 5 min
5 Air Squats
5 Toe to Bar
5 KB Deadlift
53/35lbs
*all moves each min
Coaches Notes
Front squat should be between 75-78% of 1RM.
Stiff leg DL should be done leaving 1-2 reps left in
the tank. Feel free to use a belt for both moves.
Taller athletes should do these step ups at 24 inches,
with shorter athletes using 20 inches. Don’t be
afraid to go heavy on these, you’ll surprise yourself.
This is 8 step ups each leg by the way.
These are challenging T2B sets. It’s ok if you have to
break them up, but I want you to get all 40. Triceps
extensions should be done with strict form. Don’t
use your whole upper body to assist. That’s
cheating!
You’ll find that going hard for 20 sec on the assault
bike nets you a lot of calories. Try to complete OH
squats unbroken, and break muscle ups into two
sets if possible. If you can’t muscle up, then
perform 15 chest to bar pull ups or the hardest ring
row you can. Aim for 7-9min
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Tier Three Tactical
Session 5 Cycle 1
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing. If you don’t have wall balls,
you can sub thrusters with an empty bar.
Warm Up WOD
3 Rds for Time
7 Wall Balls 20/14lbs
7 Ring Rows
Coaches Notes
For bench press aim for the weight you did last
week. Bent over row might be slightly heavier than
last week but avoid cheating with your lower back.
Remember, pull the bar to you, not you to the bar!
Just like bench press, aim for the same load as last
week for both the dips and the row. Remember, you
can use straps to assist your grip on the dumbbell
row.
Maintain strict form on the DB bicep curl. You
might be able to use last week’s weight, but I want
strict form over weight on both these movements.
If using elastic bands for triceps push downs, you
can use a heavier band or grip higher on the same
band.
Try and pick a pace that feels 1-3% higher than a
comfortably hard pace. Muscle ups should be
unbroken or 3/2 if possible. If scaling the run,
perform a 500m row or 25 cal assault bike. You can
scale 7 chest to bar pull ups, or the hardest ring row
you have for muscle ups. Aim for 9-11min.
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Session 6 Cycle 1
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing. You can lunge in place if your
space is limited.
Warm Up WOD
3 min AMREP
Walking Lunge
On the top of each
minute perform 7
burpees
Coaches Notes
Back squats should be between 70-75% of 1RM.
Deadlifts should be between 80-83% of 1RM.
These should be heavy barbell lunges, but
kettlebells/dumbbells can be used as well.
Remember this is 12 reps per leg.
Feel free to take several minutes between these
sets, as sets of 12 are hard. If you don’t have a GHD,
you can do sit ups off the side of a bench which will
allow you to go below parallel with your torso.
Make sure to anchor your feet.
Yes this is full squat snatch. I would expect most Rx
athletes to be around 8-10 rounds. If this is heavy
for you, scale the weight to around 45-50% of 1RM
squat snatch.
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Tier Three Tactical
Session 7 Cycle 1
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing. DB snatch can be substituted
for KB swing if desired.
Warm Up WOD
9-15-18
Push Ups
KB Swing 53/35lbs
Coaches Notes
Most athletes won’t make last week’s 3x10 weight
for shoulder press. Aim for good hard sets with one
rep left in the tank. Weighted pull ups should be
heavier than last week.
Aim for 5 -10 lbs increase on incline bench from last
week. If 4x10 ring row is relatively easy, then cut the
rest period to 30 sec.
Keep the same bar from last week, either EZ curl, or
straight bar. You should use the same weight for
shoulder raise.
This is a high intensity WOD. Make sure you
perform each box jump at max effort, picking up
your knees to clear the edge of the box. Aim for 4 +
rounds.
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Tier Three Tactical
Session 8 Cycle 1
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
3 Rds
12 Thruster with Bar
12 Romanian DL
with Bar
Coaches Notes
Front squat should be between 70-73% of 1RM.
Stiff leg DL should be a technical max, meaning a
technically perfect lift with no rounding of back. It’s
ok to increase weight across these 4 sets.
Keep the same box you did for last week, and try to
use last week’s weight as well.
Try to go unbroken on the T2B, but if you have to
break, complete the biggest set you can before
breaking. Make sure to complete 48 total reps. You
should be able to use last week’s weight on the
cable triceps extension.
The clean and jerk is a full squat clean and jerk. If
you need to scale this weight, aim for around 65% of
1RM clean and jerk. If you can’t do chest to bars,
then try ring rows with your back almost touching
the ground. Aim for 8-10min
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Tier Three Tactical
Session 9 Cycle 1
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing. Sub 200m run or same cals
on assault bike if desired.
Warm Up WOD
3rds
10 Row Cal
10 Push Ups
Coaches Notes
Aim for 70% of 1RM bench press for this. 40 total
reps is a lot, so it’s ok if you don’t quite make that
goal. Keep strict form for the bent over row, but
increase 5-10lbs over last week if able.
Add 5-10lbs on weighted dip. I highly recommend
using straps on dumbbell row. You’ll probably be
able to add 5-10% total weight with them.
Remember, this is for your back not your grip.
You don’t have to add weight to the curls, but I
would recommend you try and shorten the rest
periods. You can also superset bi/tri exercises. We
want a solid pump!
On shorter calorie intervals, it almost always makes
sense to hit the assault bike hard for 20 sec then
slowly back off. You’ll gain calories quicker. HSPU
can be strict or kipping. Break them up as desired,
but don’t go to failure, as you’ll wait for a long time
for your shoulders to recover. Aim for 8-10min
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Tier Three Tactical
Session 10 Cycle 1
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
4 Rds for Time
5 Full Squat Box
Jump 24/20in
5 KB Deadlift
53/35lbs
Coaches Notes
Back squat should be be around 70% of 1RM.
Deadlift should be between 82-85% of 1RM
These are long sets. Remember each leg gets 14
reps. Try to increase weight from last week 10lbs.
Break GHD’s up if needed, but you should really
strive to make these. By now, you should be getting
much stronger hip flexors and abs.
This is going to be very hard on the grip, so try and
relax it for the shoulder to overhead (STOH). Aim for
3-5 rounds.
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Tier Three Tactical
Session 11 Cycle 1
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
1,1,2,2,3,3 till 5min
Ascending ladder
Thruster with Bar
Barbell Row with Bar
Coaches Notes
Try and increase your pressing weight by 5lbs from
last week. Weighted pull ups should be increased
similarly.
Make sure you maintain the same incline level as
previous week’s. Add 5-10lbs from last week on the
incline bench. If you are a ring row champ, you can
add a weighted vest for more resistance.
For a little extra intensity, you can squeeze your
bicep hard at the top of each rep for a second
before lowering. You should really feel a nice
burning in your shoulders with this volume of lateral
raises.
Make sure you do a minute or two of jogging before
you do this WOD. You don’t have time to warm up
your run during it. Maintain a high pace on the run.
Most athletes will find that 3x10 on pull ups and
wall balls is a good strategy. Kill it on the 400m. Aim
for a total time of 10-12min
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Tier Three Tactical
Session 12 Cycle 1
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
9-12-15
Row Cal
Wall Ball 30/20lbs
Coaches Notes
Front squat should be right around 70% of 1RM.
Deadlifts should be 5-10lbs higher than last week
with no back rounding.
Go for last week’s weight or really challenge yourself
and aim a bit higher.
Make sure you are taking plenty of rest between toe
to bar sets, and be aggressive on your triceps work.
Tri’s are the quads of your arms. Don’t wimp out!
This will feel like a waste of time for around 6
minutes, but I promise you’ll change your tune in
the last three minutes. Aim for 14-16 rounds.
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Session 13 Cycle 1 Deload Week
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing. Bar dips and light barbell
row can be substituted.
Warm Up WOD
4rds for time
7 Ring Dip
7 Ring Row
7 Air Squats
Coaches Notes
Bench press should be around 75% of 1RM. Bent
over row should be slightly heavier than last week.
We want challenging sets, but not murderously hard
as this is our deload week.
Slightly heavier than last week will work for both of
these movements.
These movements can be very heavy, as they are
relatively small muscle groups. Don’t be afraid to
challenge yourself, as long as you keep strict form.
This WOD will be hard, and you can’t slack here. If
you can’t go Rx on push press, choose a 10RM
weight. Maintain high knees on box jumps so we
can avoid shin stitches. Aim for 4+ rounds.
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Tier Three Tactical
Session 14 Cycle 1 Deload Week
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
3 Rds for Time
10 Goblet Squat KB
53/35lbs
10 KB Swing same
weight
Coaches Notes
Back squat should be 80-83% of 1RM. Deadlift can
be very heavy at around 85-87% of 1RM.
Add 15-20lbs from last week’s lunges.
If you completed these unbroken last week, try and
drop your rest between sets.
I want you to maintain a steady pace with no breaks
here. If you are a competitive athlete, practice
switching hands at chest level with the dumbbell.
Aim for 8-10minutes
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Tier Three Tactical
Session 15 Cycle 1 Deload Week
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
4-8-12
Dumbbell Snatch
55/35lbs
Single Arm OH
dumbbell squat
same weight
Coaches Notes
Go for broke on seated shoulder press. You’ll
probably achieve a small PR here. Same for the
weighted pull up.
Add 10-15lbs from last week for both the ring row
and incline bench.
Try and go slightly heavier than last week with the
same amount of rest.
If you are proficient with double unders, these sets
should be unbroken. Break the hang power clean
into 3-5 even sized sets. Avoid doing one big set
then a bunch of small sets. This isn’t efficient.
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Tier Three Tactical
Session 16 Cycle 1 Deload Week
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing. Lunges can be subbed for
pistols if desired.
Warm Up WOD
3 Rds
5 Pistols each leg
7 KB Deadlifts
53/35lbs
Coaches Notes
Front squat should be 83-85% of 1RM. Add 15-20lbs
from last week, provided you can maintain solid
form.
Add 10-15lbs from last week for the weighted step
up.
Make sure you are wrapping your thumb around the
bar, to maximize your grip, as it will fatigue on these
big T2B sets. AHAP on these triceps extensions.
Larger athletes should easily clear 100 calories, but
athletes under 150 lbs will have to work hard to
clear that number. Aim for a steady number each
minute, and hold it the whole time. Try 10-12 cal
per minute to start off. The last two minutes should
be pure murder. Have fun!
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Tier Three Tactical
Session 17 Cycle 2
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
AMRAP 4 min
5 Ring Row
5 Burpee
5 Air Squat
Coaches Notes
This is flat bench press with dumbbells. It’s fine to
increase load across bench press sets as you get
used to this exercise. Perform weighted pull up at
7RM load.
Increase weight from session five. For bench press
you should be around 70% of 1RM. Remember,
these dumbbell rows are one arm at a time, using a
bench for support.
We aren’t changing these movements here, we are
simply adding in more volume. Keep strict form,
and feel free to superset these movements for a
killer pump.
This WOD will be more intense for advanced
athletes, as they will be able to string together
bigger sets of pull ups. Break pull up sets evenly,
and avoid large sets, followed by small sets. Aim for
8-10 minutes
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Tier Three Tactical
Session 18 Cycle 2
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
9-12-15
Thruster with Bar
Sit Up
Coaches Notes
Walking Lunge weight should increase from session
six. Remember this is 12 reps per leg using a
barbell, or dumbbells if room is limited. Deadlift
should be 75-78% of 1RM.
These are big sets of back squats, and they are very
taxing. I recommend using a belt. Aim for 73-75%
of 1RM.
Complete all 15 reps each set. It’s ok to rest a bit on
top, but make every effort to get these done in one
set.
This WOD is rough on the shoulders. You’ll find that
jumping higher on the double unders will allow for
bigger sets. Swinging the rope faster generally
doesn’t work while fatigued. Aim for 5-7 minutes.
Scale double unders 2 singles to 1 double if needed.
27
Tier Three Tactical
Session 19 Cycle 2
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
4 Rds for Time
7 Wall Ball 20/14lbs
7 Stiff leg DL with
same wall ball
Coaches Notes
This strict press is done standing, with a barbell. You
should be between 63-66% of 1RM. For weighted
ring row you can use a weight vest, or lay a plate on
your chest/ torso. I have also stretched an elastic
band across my sternum as well.
Increase incline bench weight from session 7, aiming
for 63-66% of 1RM. Legless rope climb is a great
biceps builder. If you can’t do legless, add in legs. If
you don’t have a rope available, try 3x8 dumbbell
hammer curls.
You can keep the same bar you used previously or
switch, but you will keep that bar for the rest of the
cycle. Bent over laterals are shoulder flies that
target the rear portion of the shoulder, an area that
we often neglect. Maintain a 1 sec up 1 sec down
tempo here.
You’ll probably find that 8/7 works well on the hang
power cleans, especially as you fatigue. Burpees
should be at a pace you can maintain without
breaks. Aim for 4+ rounds.
28
Tier Three Tactical
Session 20 Cycle 2
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
8-12-14
Push Ups
Air Squats
KB Swing 53/35lbs
Coaches Notes
These front squats are fairly heavy. Aim for 83-86%
of 1RM, taking several minutes between sets.
Romanian DL are more ballistic than heavy. Feel the
stretch in your hamstrings and back, and really move
the weight quickly.
Maintain the same height box. I recommend using a
barbell, but dumbbells / kettlebells can work as well.
These are large sets of T2B, so make sure you are
gripping the bar hard and wrapping your thumbs
around the bar. Often times grip is the limiting
factor. This tri extension should be the heaviest
you’ve done so far.
Make sure you warm this up and stretch your wrists
and lats, so you can maintain a solid front rack
position. Aim for 8-10 rounds.
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Tier Three Tactical
Session 21 Cycle 2
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
Burgener Warm Up
With 5 pull ups and
7 push ups between
each drill
Coaches Notes
Try to add 5 lbs for this week’s dumbbell bench
press. Try to maintain the same weight across all
four sets. Same advice for the weighted pull up.
The bench press should be around 72% of 1RM.
Add weight on the row only if able to maintain strict
form.
If you didn’t superset these last week, do so this
week with the same load you used last week. If you
can’t do this, keep breaks limited to 45 sec or less.
These are some of my favorite style WODs. You’ll
want to maintain a steady pace on the run and aim
for 2 minutes or less for each run. This gives you
around 1 min for power snatches. Aim for 10 reps
each interval or 30+ reps for total score.
30
Tier Three Tactical
Session 22 Cycle 2
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing. Barbells on low hooks can be
used instead of rings.
Warm Up WOD
AMRAP 3 min
6 Box Step Ups
24/20in
6 Ring Rows
Coaches Notes
By now you should be noticing solid increases in
lunge weight. Remember it’s 14 reps each leg.
Deadlift weight should be 85-88% of 1RM.
This is a lot of volume so feel free to take 3-4
minutes between back squat sets. Aim for 73-75%
of 1RM.
These are the same as last week. Try and cut the
rest down slightly if you were able to go unbroken.
If you had to break the sets up, then take bigger sets
this week.
These are ring muscle ups, but you can sub bar
muscle ups if no rings are available. If you can’t
perform muscle ups, then sub 7 reps of the hardest
pull up variation you have, or ring row variation.
Aim for 3-5 rounds.
31
Tier Three Tactical
Session 23 Cycle 2
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
4 Rds for Time
5 Max Height Wall
Ball Throw 20/14lbs
5 Wall Ball Cleans
same ball
Coaches Notes
Strict press should be around 75% of 1RM. You can
add weight to the ring row this week or focus on
squeezing your back and biceps at the top of each
rep. Your choice.
Try to add 5 lbs to your incline bench from last
week. If you performed hammer curls last week
then do 4x8 with the same weight.
Stick with the same bar from last week for curls and
maintain last week’s weight. Same advice for lateral
raise. The goal here is to feel the correct muscle
groups working.
This is a challenging WOD. If you don’t have C2B
pull ups, then sub a hard ring row variation. If you
don’t have HSPU, then sub 10 narrow grip push ups.
Shoulder to OH weight should be around a 10RM
weight. You don’t have to go unbroken during the
WOD. Aim for 9-12 minutes.
32
Tier Three Tactical
Session 24 Cycle 2
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing. Can substitute leg raise for
ball slams.
Warm Up WOD
4 Rds for Time
5 Box Jumps 30/24in
5 Ball Slams choose
your weight
Coaches Notes
Front squat should be 85-87% of 1RM. This will be
very close if not max effort. RDL should be 5-10lbs
heavier from last week. Remember we are looking
for peak velocity not slow heavy weight.
Add 5 to 10lbs from last week.
We are going for abs of steel here. You should take
4 or so minutes rest between these T2B sets. They
are hard. Try and use last week’s triceps ext weight.
The best way to attack this WOD is to kill the row,
aiming for as close to 400m per 2 minutes as you
can get. Push ups are your chance to lower your
heart rate, so get them done, but focus on your
breathing during them. Aim for 9-11 minutes.
33
Tier Three Tactical
Session 25 Cycle 2
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
3 Rds for Time
30 Double Unders
6 Close grip push
ups
Coaches Notes
This is the hardest week, prior to our deload. Try and
maintain last week’s weight for both pull up and
dumbbell bench press.
You should also try and maintain last week’s weight
for both bench press and row. These are big sets, so
rest 3-4 minutes.
You can probably add 5-10lbs from last week’s
weight provided you maintain good form.
This WOD is slightly quicker than normal. I would
expect this WOD to take 5-7 minutes. Fire breathers
might be done under 4 minutes.
34
Tier Three Tactical
Session 26 Cycle 2
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
Burgener Warm Up
After every drill
perform 5 good
mornings, and 5
front squats with
empty bar
Coaches Notes
You should be in PR territory on these lunges,
especially if you have been using a bar. Deadlift
weight should be around 80% of 1 RM.
These are very big sets. I expect you to be around
68% of 1RM. Don’t be afraid of challenging yourself
here.
Keep rest intervals to 3-4 minutes. This is going to
be hard on the abs.
If you are subbing single unders for double unders
this should be 2 singles to one double. If scaling the
power snatch, choose a 10RM weight. During the
WOD I would break these up to 6/4. Aim for 7-9
minutes.
35
Tier Three Tactical
Session 27 Cycle 2
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
7 Kb Swing 53/35lbs
7 Kb Row L/R
Coaches Notes
Strict press weight should be around 73% of 1RM.
Try and increase 5-10 lbs on the weighted ring row
from last week.
If you can increase 5 lbs over last week on incline
bench then do so, otherwise it’s fine to maintain the
previous weight. If doing hammer curls, this should
be 5x8 AHAP
Both moves should be 5lbs heavier than last week if
able. Maintain same tempo with the lateral raises.
This is very conditioning heavy. You’ll find that
hitting each interval hard for 10-15 seconds will
yield the most calories. Don’t waste time
transitioning between movements. Aim for 8-11
minutes.
36
Tier Three Tactical
Session 28 Cycle 2
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
7-11-13
Thruster with Bar
Burpee
Coaches Notes
Front squat weight should be 85-87%. Take plenty
of rest between these sets. Add 5-10 lbs from last
week’s RDL.
I would recommend maintaining last week’s weight
on these step ups.
Keep rest intervals on these T2B shorter than
previous weeks. Weight should be 5-10lbs heavier
on the triceps ext.
Bar muscle ups can be subbed for rings if needed.
Otherwise perform 5 pull ups or ring rows if you
need to scale for muscle ups. You can swap assault
bike for row if desired or run 200m. Aim for 5-7
rounds on this WOD.
37
Tier Three Tactical
Session 29 Cycle 2 Deload
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
3 Rds
40 Double Unders
7 Dips
Coaches Notes
This is the deload for this cycle. The weights will be
heavier this week, but much less volume. Try to
leave one rep left in the tank for each movement.
Don’t be surprised if you PR this week.
Bench press weight should be around 80% of 1RM
and dumbbell row should be at 10RM weight.
Maintain last week’s weight here. Focus on
squeezing the muscle at the top of the movement.
This is full squat snatch. Select an 8RM weight if
scaling. I expect most athletes will fall between 3-4
rounds.
38
Tier Three Tactical
Session 30 Cycle 2 Deload
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
3 Rds
5 One arm DB
overhead squat
40/20lbs
5 Dumbbell Snatch
same weight
Coaches Notes
Feel free to go heavy on these lunges. These should
feel pretty good at only 8 reps per leg. Deadlift
should be around 90% of 1RM.
These squats should be between 80-83% of 1RM.
If you want to spice these up try this EMOM style.
This WOD requires you to make smart decisions on
breaking your HSPU. I would recommend more,
smaller sets that allow a constant work rate. Big
sets are a mistake here. Aim for 9-12min.
39
Tier Three Tactical
Session 31 Cycle 2 Deload
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
8-14-18
Ring Row
Push Up
Air Squat
Coaches Notes
Strict press should be between 80-83% of 1RM.
Weighted ring row should be AHAP with good form.
Incline bench should be at 10RM weight. Don’t go
to failure on these sets. If subbing hammer curls,
perform 3x10 AHAP.
Use last week’s weight and really focus on working
the biceps, and the rear shoulder during these
moves.
These are full squat clean and jerks. If scaling for
weight, choose a 60-65% load. I expect this should
take 8-10 min.
40
Tier Three Tactical
Session 32 Cycle 2 Deload
Warm Up
• Perform 3-5 minutes of monostructural
movement at moderate intensity. This can be
running, rowing, assault bike etc.
• Then perform warm up WOD at easy to
moderate pacing.
Warm Up WOD
7-9-11
Goblet Squat KB
53/35lbs
KB Swing same
weight
Coaches Notes
Front squat should be between 89-92% of 1RM.
Add 5-10lbs from last week’s RDL, and keep it
ballistic.
These shouldn’t be super heavy. These are just hard
grunt work. Maintain good form, but still pick a
challenging weight.
Try these toe to bar EMOM style. The triceps
extension should be AHAP.
Most athletes should get through round 10. Fire
breathers should go for 14 +
41
Tier Three Tactical
More From The Author
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• It is also designed to maintain
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• You'll know exactly what
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scores to shoot for on the WODs.
DOWNLOAD HERE
42
Tier Three Tactical
More From The Author
If you want to learn how to create your own custom programming then check
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This is the best and most detailed guide
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43
Tier Three Tactical
About The Author
Hi I’m Jake, I’ve been a shooting and outdoor enthusiast my whole life, most
of which was mandatory, growing up on a farm in the Midwest. I used to be a
fat kid and found the gym in my early teens and haven’t looked back since.
I was a track and field guy in high school and I played rugby at Purdue
University for a couple of years.
As I got closer to the real world, I decided I’d join the Marine Corps and I
became an officer in the Marine Corps in 2008 earning both ground
intelligence officer, and infantry officer occupational specialties, after
earning a degree in psychology from Purdue University.
I’ve deployed to Helmand Afghanistan as a Task Force Intel officer and
returned to the US to become a weapons platoon commander. Leading those
Marines was the highlight of my Marine Corps career.
Currently I am a Crossfit level two coach, and have been doing functional
fitness since 2007. Personally, I don’t really see a big difference in various
types of fitness. Functional, Bodybuilding, Powerlifting, etc, are all just
different goals in your fitness journey, not separate entities.
I run a website, Tier Three Tactical, where I dispense dubious fitness advice
and ramble on about tactical things. For the readers of this publication there
are tons of articles on there that will expand upon the topics mentioned in
this book. There are also several years worth of free programing for your use.
44
Tier Three Tactical