ETAC

s w/u

-

10x push up + 10x band pull apart

3rds

-

ME upper

heavy banded dead stop BP

-

3x1 @ 85% of above weight

-

10x seated DB OHP + 20x band pull apart

5 rounds

-

50/100x dip

max reps per set, full rest between until total number completed

ETAC

S w/u

-

6x 500m row/ski + 2min rest

start @ 2k pace and increase speed each round

or

400m Run

-

5min FLR

E26 PWR

S w/u

-

10x push up + 10x band pull apart

3 rds

-

W2 2RM seated DB OHP

-

3x3 @ 80% of above weight

-

1-10-1 push up +ball slam ladder

-

3x10 curl

GPP

S w/u

-

Db complex: 6x of each

FDBR + high pull + curl + OHP + push up

4sets, 1min rest between

-

W2H strict OHP

-

2x OHP @ 75-80% + push up to failure

4sets, 3min rest

-

100x banded triceps pull down

-

6x 30/30 row/ski/bike/run

ETAC

S w/u

-

1x DL + HC + FS

every 30sec for 10min

-

ME lower

banded rack pull from above the knee

-

5x10 Bulgarian split sqt @ BB in front rack position

5x10 BB hip bridge

-

4x 30/30 snatch grip high pull

-

2 sets max rep pull up

E26 PWR

s w/u

-

3x10 sqt

3x5 jump sqt

3x8 KBS

3x5 RDL

-

W2 2RM sumo stance box sqt

-

3x2 85% of above weight

-

5x10 bent over row

5x10 good morning

-

30-20-10

KBS @ 16/23kg + box jump

GPP

-

3 SETS OF MAX PULL UPS

2-3min
rest between

-

WORK TO A HEAVY 5 RM PUSH PRESS

3 X 5 @ 80% OF THE ABOVE WEIGHT

2-3min
rest between

-

3 X 5 @ BS @ +5# from Thursday if all sets/reps complete

Warm
up BS

-

2rds

10x
sqt + 10x KBS + 10x RDL

-

S
w/u

E26 PWR

S w/u

-

3x10 FDBR

3x10 LDBR

3x10 Reverse Fly

-

5x5 BP @ 60% + 25% bands

1min rest between

-

100x band pull apart

100x banded triceps extensions

-

500m Row /ski + 50x ball slam @ 20/30# + 50x DB PP @ 20/30# + 25x burpee

for time

ETAC

S W/U

-

D.E. LOWER

5X5 BS @ 55% + 25% BANDS

1MIN REST BETWEEN

-

5X5 DL @ 55% + 25% BANDS

1MIN REST

-

10X RDL + 10x Bulgarian split sqt (each leg) + 10x heavy KBS

6rds

-

3x 30/50cal AD + 3min rest

No Gear

5min light run

-

3x15 sqt

3x7/10 push up

3x5 tuck jump

-

300x burpee for time

** Every 7min 200m run

-

4x 30/30 hollow hold/ FLR

Gym Jones Prep

S w/u

-

DB complex: 6x of each

FDBR + High pull + curl + OHP + bent row + Push up

3 sets, 1min rest between

-

W2H BP

-

50x ball slam +

40x KBS +

30x ball slam +

20x KBS +

10x burpee

-

21-15-9cal

Row/ski for time

GPP

STR WK 5

S W/U

-

BB complex: 4x of each

DL + HC + Front rack lunge + PP + BS

-

WARM UP POWER CLEAN / TRAP BAR JUMP SQT / POWER CLEAN HIGH PULL
5 X 3 POWER CLEAN/TRAP BAR JUMP SQUAT @ 5# MORE THAN LAST WEEK

2-3MIN REST BETWEEN

-
3 X MAX PULL UPS

2-3MIN REST BETWEEN

-
150m Row/ski +

15x KBS +

5x burpee

5rds

ETAC

S w/u

-

10min EMOM

BB complex: 2x DL + 4x HC + 4x FS

-

3x 2500m Row/ski + 2min rest

@ 2k + 19/20sec

-

5min FLR

E26 PWR

S w/u

-

10x sqt + 5x GS + 5x RDL + 10x KBS
2rds

-

5x5 BS @ 60% + 25% bands

1min rest between

-

5x5 DL @ 60% + 25% bands

1min rest between

-

200m Lunge holding BB overhead

* 10x burpee each time the BB is dropped from the overhead position

-

100x sit up

No Gear

5min light run

-

4x 30/30 MNT climber/ FLR

2min rest

4x 30/30 sqt/lunge

-

15-1 ladder

Lunge (per leg) + push up + leg raise

for time

-

300sec wall sit

every break 10x split jump

Gym Jones Prep

S w/u
-
15x sqt
10x RDL
5x GS
5x box jump
4rds
-
W2H BS
5x3 BS @ 80%  3min rest between 1x8+ @ 70%
**all BS done @ + 5-10# more than last time
-

5x10 hyper

5x10 RDL
-
5x 30m heavy farmers carry

90sec rest between

GPP

STR WK5

S W/U

-

Warm up BS

-
3 X 5 BACK SQUAT (ADD 5/10# FROM MONDAY IF ALL REPS AND SETS COMPLETE)

-
W2 5RM BP

-
3 X 5 @ 80% ABOVE WEIGHT

-

20x BANDED TRICEPS PULL DOWN +

15x hyper +

10x Curl

4 rounds

ETAC

S W/U

-

1-10 ladder

Push up + ball slam

-

M.E. UPPER (1RM OR 2RM)

Floor Press

-

10x dip + 10x ball slam + 10x curl

5rds

-

1min max rep DB bench press @ 2x 20/30# + 1min rest

3rds

• any breaks during work period player must hold DBs in locked out position

-

4x 30/30 hollow hold

No Gear

10min Mobility work

-

3 mile run @ moderate pace

-

4x 30/30 hollow hold

or

E26 Yoga live stream

E26 PWR

S w/u

-

5x10 BB bent over row

-

6x 500m row/ski + 2min rest

@ 2k pace or faster

-

5min plank