E26 PWR

S w/u

-

10x push up + 10x band pull apart + 3/5x pull up

3 rds

-

W2 1RM close grip BP

-

3x1 @ 85%

-

10x seated DB OHP

6sets, 1min rest

-

5x15 skull crusher

5x5 pull up *weighted if able

-

8x 20/10 tabata DB PP @ 2x 10/20#

ETAC

S w/u

-

20min Run +

20min Row +

20min bike

-

100x sit up

GPP

s w/u

-

400m run + 50m farmers carry @ 2x 23/32kg KB

6 sets, 3min rest between

-

6x TGU (3x each side) @ 8/23kg + 400m run

6 sets, 3min rest between

E26 PWR

s w/u

-

10x KBS + 10x step up

5rounds

-

W2 1RM banded rack pull

-

3x1 @ 85%

-

5x10 BB step up

5x10 DB pull over

5x5 weighted pull up

-

8x 20/10 tabata row/ski/run/bike

ETAC

s w/u

-

3x10 sqt

3x5 goblet sqt

3x3 knee jump

3x20 lunge

-

M.E. Lower:

rack pull from below the knee

-

3x1 @ 85%

-

5x10 heavy goblet sqt

5x10 snatch grip high pull

-

10x KBS + 10sec rest @ 23/32kg

10 rounds

-

max distance farmers carry @ 2x 16/23kg kbs

GPP

S w/u

-

1x deadlift + 3x hang clean every 30sec for 10min

-

W2H DL

3x DL @ 80% + 3x Knee jump

6 sets, 3min rest between

-

3x10 weighted bulgarian split sqt

-

W2 max load 50m farmers carry

E26 PWR

60min walk

ETAC

rest

E26 PWR

Rest

ETAC

s w/u

-

10-1 push up ladder

*after each rung 3/5x pull up

-

5x5 BP @ 60% + 25% bands

1min rest between

-

100x z press @ 35/45# BB

*each break 7/10x burpee

-

3x (5-1) pull up ladder

FYF

Workout Bring sally up “air squats” *kiss knees to elbows

**Emom 15x jumping jacks including 0:00

-

10-1 ladder (10min time cap)

evens = Push ups *chest to floor

Odds = mountain climbers L+R = 1 *no bouncing

-

14:00 emom

Min 1 - 15 Lunges kissing knee to floor

Min 2 - 15 Butterfly Sit-ups *touching in front and behind

-

5x30/30 plank on elbows Max burpee in “rest” time

E26 PWR

s w/u

-

5x5 pull up

5x10 band pull apart

-

8x3 BP @ 60% + 25% bands

1min rest between

-

10-1 ladder

burpee + ball slam + kbs + cal any machine

ETAC

S w/u

-

10min EMOM

2x Power clean + 4x hang clean

-

5x5 BS @ 60% + 25% bands

1min rest between

-

5x5 DL @ 60% + 25% bands

1min rest between

-

10x 30/30 Run/row/ski/bike

5min rest

10x 30/30 Run/row/ski/bike

*total up meters from all intervals for final score

E26 PWR

s w/u

-

10x sqt + 10x kbs

3rds

-

W2H Power clean

-

8x3 BS @ 60% + 25% bands

1min rest between

-

8x3 DL @ 60% + 25% bands

1min rest between

-

30sec box jump + 1min step up + 30sec rest

4 rounds

-

5x 50m sled sprint

full rest

ETAC

s w/u

-

3x8 heavy KBS

3x3 knee jump

-

8x5 Power clean @ 60% 1RM

2min rest between

-

8x 20/10 tabata run/row/ski/bike

4min rest

8x 20/10 tabata run/row/ski/bike

GPP

s w/u

-

warm up power clean/clean grip high pull/trap bar jump sqt

-

8x2 @ 60%

1 min rest between

-

5x20 DL @ 30%

2min rest between

-

4x400m run @ 1 mile pace + 3min rest

-

5min FLR

E26 PWR

S w/u

-

40min run/row/ski/bike

@ 60% MHR

ETAC

s w/u

-

3x10 FDBR

3x10 LDBR

3x10 rev fly

-

M.E. upper: Push press

-

3x1 @ 85%

-

100x push up

-

4x30/30 pp @ 2x 15/25# DB

*rest in overhead hold

-

4x 30m heavy farmers carry

GPP

s w/u

-

20x dislocate

-

1x power clean + 2x PP

every 30sec for 10min

-

10x PP @ 50% + 1min run/row/ski/bike @ 85% effort

3 sets, 2min rest

-

5min rest

-

10x BP @ 50% + 1min run/row/ski/bike @ 85% effort

3 sets, 2min rest

-

5min rest

-

10min amrap

10x dip + 30m bear crawl

E26 PWR

S w/u

-

2x 30/30 push press

2min rest

2x 30/30 push press

*during 30/30 rest in overhead hold

-

W2 2rm Push press

-

3x1 @ 85%

-

push up to failure + 20x band pull apart + 10x dip

4 sets, full rest between

-

3x10 ab roll out