E26 PWR

Comp day

ETAC

S w/u

-

5x inch worm + 10x dislocate + 15x band pull apart + 5x pull up

3 rounds

-

10x3 PP @ 70%

1min rest between

-

5x sets high rep earthquake BP to near failure

2min rest between

-

10x dip + 100m ski sprint + 1min rest

10x rounds

FYF

S w/u

-

2600m team skierg relay

*3x ball slam + 10sec sprint per person

-

260cal ski + 260cal row for time

*every 7 min 26x burpee // teams of 5

-

26cal assault bike birthday sprints

E26 STRMN

S w/u

-

10 x 2 Box Squat @ 65% o

*Perform 3 Strict Pull Ups Between Sets

90sec rest

-

10min EMOM

1x DL @ 80%

-

2 x 15 Light to moderate weight, ultra wide sets of Sumo Dead Lift.

-

2 x 5:00 death march

-

100 banded Good Mornings

100 Upright Row

4 x 20 Reverse Hyper @ 25% of 1RM Squa

E26 PWR

Rest

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang snatch + OHS

-

5x5 SSB @ 55% + 25% bands

1min rest

-

10x3 sumo DL @ 50% + 25% bands

chase each set with 2x high box jump

1min rest

-

5x building sets of controlled hypers

-

10min max rep BB step up

*test yourself

GPP

S w/u

-

KB complex: 60sec each

round the world +

figure 8 +

step up +

alternating snatch

3 rounds without setting KB down

-

“Jonesworthy”

Squat: 80-64-48-32-24-12

KBS: 40-32-24-16-12-6

Pull up: 20-16-12-8-6-3

*done SQT + KBS + pull up

KBS @ 16/23kg

**30min time cap

-

cool down with 10min random carries

E26 STRMN

S w/u

-

5x10 BB box step up

start light and increase weight per round

-

10x 30/90 Row

*during rest 30m farmers carry @ 2x 32kg KB

-

4x 30/30 hollow hold

E26 PWR

S w/u

-

10x sqt + good morning @ BB

3 rounds

-

8x1 BS @ 50% + 25% bands

1min rest

-

8x1 DL @ 50% + 25% bands

1min rest

-

4x10 hyper

-

20min easy pace bike

ETAC

S w/u

-

800m sled drag

-

6x TGU + 1min FLR

5 rounds

-

8x 90/60

row/ski @ 2k + 3/4sec

-

100x banded triceps extension

GPP

S w/u

-

BB complex: 4-3-2-1 reps of each

DL + BR + HC + FS + PP + BS

-

W2H OHS within 5 sets

*Zercher sqt if unable to OHS
-

5x2 @ 80% 2min rest between

-

4x12 Heavy RDL

4x12 upright row

E26 STRMN

S w/u

-

5x pull up + 10x Hollow hold banded lat pull down + 15x band pull apart

3 rounds

-

W2 1RM axelbar PP

-

4x12 pendely row

-

8x20/10 G2S @ 100#

4min rest

4x 20/10 G2S @ 150#

-

5min max rep crossbody hammer curls

E26 PWR

S w/u

-

5x inch worm + 10x hollow hold lat pull down + 15x band pull apart

2-3rds

-

warm up BP to Opener

-

100x banded triceps extension

100x band pull apart

-

800m light sled drag

ETAC

S w/u

-

10min EMOM

1x Power clean + 2x PP/Jerk

-

M.E. Upper: FB bar bench to 3” board

-

5x5 weighted pull up

-

4x12 bent row

4x12 Kb piston press

-

200x banded triceps extension

GPP

S w/u

-

BB complex: every 30sec for 10min

1x DL + HC + FS

-

4x 1000m row/ski/bike + 3min rest

@ 2k/4k + 5/7sec

E26STRMN

S w/u

-

800m light sled drag

-

200x banded triceps extension

200x band pull apart

-

20min light bike

E26 PWR

60min walk

20min mobility

ETAC

S w/u

-

5x inch worm + 10x hollow banded lat pull down + 15x band pull apart

3 rds

-

5x1500m + 3min rest

row/ski @ 2k + 18sec to start // increase by -3sec per interval

-

5x10 hyper

100x banded triceps extension

GPP

S w/u

-

5x burpee + 5x pull up + 5x ball slam

4 rounds

-

10x heavy DB snatch + 90sec row./ski/bike @ 2k pace

3 sets, 2min rest between

-

7x devils press + 3x ball slam + 1min hard row/ski/bike

3 sets, 2min rest between

-

5min FLR

E26STRMN

S w/u

-

10x5 heavy KBS + 30m suitcase carry

-

w2 1RM alexbar DL + zercher sqt combo

-

4x12 heavy BB RDL

4x12 close grip BB high pull

4x12 DB curl

-

3x1min husafell stone death march

-

800m sled drag