E26 PWR

S w/u

-

8x5 Heavy deliberate KBS

-

Pull opener off 2” mats

-

4x12 hyper @ 60% of BS

4x12 hang clean high pull

4x12 RDL

-

5min light Death march

ETAC

S w/u

-

10x3 knee jump

*weighted if able

-

ME lower: FS Box sqt

-

3x3 building zercher sqt

-

5x10 hyper @ 60% of BS

5x10 sntach grip high pull

5x5 heavy BB RDL

-

800m sled drag

GPP

S w/u

-

10x KBS + 10cal

5 rounds

-

W2 80% DL within 5sets

-

10min EMOM

1x DL @ 80% off -/+ 4'“

*-4” if you fail a 1RM off the floor // +4” if you fail at the lock out

-

10x Good morning + 10x Heavy goblet sqt + 10x split jump

5 rounds

-

400m farmers carry * pick a weight to push yourself

E26 PWR

800m light sled drag

-

15min light weight TGU practice

-

20-30min walk

ETAC

Rest

GPP

30-45min moderate pace low impact aerobic work

-

20min mobility

E26 PWR

Rest

ETAC

S w/u

-

10-1 Push up ladder + mace 360

-

5x5 BP @ 50% + 25% bands

1min rest

-

100x Thruster @ BB +

100cal ski

for time

-

5x20 banded triceps extension

GPP

Rest

E26 PWR

S w/u

-

10x push up + 10x PP + 10x band pull apart

3-4rounds

-

Work to near 1rm BP against heavy bands

-

4x12 seated DB OHP

4x12 Skull crusher

-

30-20-10 DB snatch + ball slam

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang snatch + OHS

-

5x5 SSB @ 50% + 25% bands

1min rest

-

5x5 Sumo DL @ 50% + 25% bands

1min rest

-

20min AMRAP

500m Row + 1x Rope climb +

500m Ski + 1x Rope climb +

400m Run + 1x rope climb

GPP

S w/u

-

10min EMOM

1x PC + PP + BS

-

20min AMRAP

10cal row + 10x KBS +

10cal ski + 6/10x shoulder tap push up

-

100x sit up

30/ 50x strict pull up

E26 PWR

S w/u

-

10x sqt @ BB + 10x BB goodmorning

3 rounds

-

Work to near 1RM DL and BS against heavy bands

-

5x15 hyper

5x10 Bulgarian split squat

5x5 high box jump

-

6x 30/30 row

ETAC

S w/u

-

800m sled drag

-

15min TGU practice

-

6x 500m Row/ski + 2min rest

@ 2k pace or faster

Open rate

-

4x 30/30 hollow hold

GPP

S w/u

-

BB complex:

DL + BR + HC + FS + PP + BS

6-5-4 reps of each @ increasing weight, 2min rest between

-

W2H Sumo DL within 6 sets

-

3x DL @ 60-65% every 30sec for 10min

-

10min EMOM

10sec sprint

* go all in

E26 PWR

20min easy pace row/ski/bike

-

50x TGU @ 10-20# (25x each arm)

-

800m light weight sled drag

-

5x10 Good morning

ETAC

S w/u

-

10min EMOM

1x Pwer clean + 2x split jerk

-

ME Upper:

Incline deadstop BP

-

3x1 @ 85%

-

10x10 dip + DB curl

-

5x burpee + 10x KB Snatch + 15cal ski

4RFT

GPP

S w/u

-

6min EMOM

5x KBS + 4x GS + 3x Headcutter

-

15x 30/90 Row/ski

@ 2k-5

-

6x 30m heavy farmers carry

-

10min light TGU practice @ 10-20#

E26 PWR

S w/u

-

10x push up + 10x band pull apart + 10x ring row

-

W2 1RM BP

3x1 @ 85%

-

10x T bar row + 10x dip

5 rounds

-

10x Db curl + 10x banded triceps pull down

5 rounds

ETAC

S w/u

-

5x (5-1) pull up ladder

-

10x 90/60 Row/ski/bike

@ 2k + 6-8sec

-

5x10 hyper

5x10 earth quake push up