E26 PWR

S w/u

-

DB complex: 6x of each

LDBR + FDBR + High pull + curl + OHP + push up

3 sets, 1-2min rest between

-

W2H triple behind the neck Snatch grip push press

-

8x 20/10 DB thruster @ 10/20#

-

100x triceps extension

ETAC

S w/u

-

400m sled drag

-

3-mile kit run

-

6x5 weighted pull up

GPP

S w/u

-

15x push up + 10x FDBR + 5x pull up

4 rounds

-

W2H BP

6x3 BP @ 80%

-

20x banded triceps extension + 20x band pull apart

5 rds

-

5x weighted pull up + 10x seated DB OHP

5 sets, rest some between

E26 PWR

S w/u

-

4x10 BB box step up

-

3x20 DL @ 30%

3x20 DL @ 30% off 4’ box

-

10x 30/90 row @ 2k-7

*during rest 10x KBS

-

4x 30/30 hollow hold

ETAC

S w/u

-

15x sqt + 10x KBS + 20x Lunge

3 rds

-

M.E. Lower:

Zercher Sqt

-

3x1 @ 85%

-

4x12 Good morning

4x12 Bent row

-

100x box step up @ 65# or more

-

5x30/30 hollow hold

GPP

S w/u

-

10x KBS + 10sec rest

10 rounds

-

warm up BS

-

10x BS @ 65% + 10x KBS + 1min hard run/row/ski/bike

3 sets, 2min rest between

-

10x DL @ 60% + 3x knee jump + 1min hard row/ski/run/bike

3 sets, 2min rest between

-

30m DB bears crawl @ 25/50# + 5x pull up

6 rounds

E26 PWR

10min foam roll

-

5/10x push up + 10x RDL

5rds

-

20x dislocate

-

6x 15m overhead carry @ BB

*each step do 1x OHS

-

20min easy pace low impact aerobic work

ETAC

60min walk

GPP

5-10min foam roll

-

30min row/ski/bike/run

@ 60-70% MHR

-

20min mobility work

E26 PWR

rest

or

60min walk

ETAC

S w/u

-

20x dislocate

-

2x 30/30 PP @ 2x 10/20# DB

2min rest

2x 30/30 PP

*rest in Overhead hold

-

5x5 BP @ 50% +25% bands

1min rest

-

3x20 standing KB piston press (10x each arm)

-

100x dips

*20x band pull apart each stop, full rest between sets

-

8x 30/30 row/ski/bike/run

GPP

60min walk

E26 PWR

S w/u

-

5x pull up + 10x band pull apart

4 sets

-

10x3 BP @ 50% + 25% bands

1min rest

-

10-1 ladder

Man maker + dip

-

100x banded triceps extension

ETAC

S w/u

-

10x kbs + 3x knee jump

3-5rounds

-

5x5 BS @ 50% +25% bands

1min rest

-

5x5 DL @ 50% +25% bands

1min rest

-

10-1 Hang clean ladder @ 85/135#

• after each rung 250m row

ETAC

S w/u

-

1mile run

7min rest

1200m run

5min rest

800m run

3min rest

400m run

-

100x push up

100x sit up

E26 PWR

S w/u

-

10x Sqt + 10x KBS

3 rounds

-

W2H double Power Clean

-

10x3 BS @ 50% + 25% bands

1min rest

-

10x3 DL @ 50% + 25% bands

1min rest

-

8x 20/10 Tabata Row/ski/bike/run +

30-20-10 DB/KB Snatch @ 12/23kg + Box jump

GPP

S w/u

-

6x 30/30 run

6min rest

6x 30/30 run

6min rest

6x 30/30 run

6min rest

** total distance from all 18x intervals for score

-

5min FLR

E26 PWR

S w/u

-

40min row/ski/bike/run

@ 60% MHR

ETAC

S w/u

-

10x dislocate + 10x push up + 10x band pull apart + 15m bear crawl + 15m reverse bear crawl

4 rounds

-

M.E. Upper:

3” board press

-

3x1 @ 85%

-

10x dip + 10x band pull apart

10 rounds

-

5x10 DB pull over

5x5 Weighted pull up

GPP

s w/u

-

20x dislocate

-

10min EMOM
1x Power clean + 1x strict press + 2x push press

-

3x PP @ 70% + 100m sprint

7 sets, 3min rest between

-

5/10x push up every 30sec for 10min

-

5x (5-1) pull up ladder