E26 PWR

Rest

or

60min low impact active recovery

ETAC

S w/u

-

5x Inch worm + 10x dislocate + 15x band pull apart

3 rounds

-

10x3 PP @ 70%

1min rest between

-

3x6 close grip BP

-

15x dip + 15x DB pull over

4 rounds

-

5min max rep cross body hammer curls

GPP

Rest

E26 PWR

S w/u

-

5x inch worm + 10x DB PP + 10x hollow hold band raise

3 rounds

-

9x3 BP @ 45% + 25% bands

1min rest between

*each 3 sets alt grip between wide, close, comp

-

4x10 DB flat banch

4x6 pull up *weighted if needed

-

3x 3min AMRAP + 3min rest

3x burpee + 7cal ski

-

100x banded upright row

ETAC

S w/u

-

10min EMOM

1x SN + HSN + OHS

or

1x PC + HC + Jerk

-

5x5 SSB @ 60% + 25% bands

1min rest between

-

8x3 Sumo DL @ 50% + 25% bands

1min rest

*3x high box jump during rest

-

3x1min death march holding 80# med ball

-

40x burpee box jump for time

GPP

S w/u

-

10k row/ski

or

20k bikeErg

-

cool down 6x 30m farmers carry

E26 PWR

S w/u

-

10min EMOM
1x PC + HC + FS

or

1x SN + HSN + OHS
-

12x2 BS @ 50% + 25% bands

1min rest between

-

10x1 Sumo DL @ 50% + 25 % bands

1min rest between

*during rest 2x high box jump

-

3x20 hyper

-

50-40-30-20-10

KBS @ 15/23kg + cal any machine

ETAC

S w/u

-

400m sled drag

-

2x 4000m row/ski

@ 2k + 20sec R20/40

-

100x banded triceps extension

100x banded upright row

GPP

S w/u

-

8x3 Knee jump

-

BS ladder

10-8-6-4-2-1-1

*chase each set with 3-8x heavy KBS

-

2x15 ultra wide sumo DL

-

4x10 BB RDL
4x10 Single arm DB row

-

6x 10cal sprint + 90sec rest

E26 PWR

S w/u

-

800m light sled drag

-

6x500m Row/ski + 2min rest

@ 2k pace // open rate

-

3x15 hyper @ 25% of BS

3x 30m BB Overhead carry *each step do 1x OHS

-

mobility work

ETAC

S w/u

-

10min EMOM

1x Power Clean + 2x PP/Jerk

-

M.E. Upper: Bench press

-

3x10 Floor press

-

4x12 seated OHP

4x12 bent over row

-

10-1 push up ladder

*after each run 10x DB hang clean

GPP

S w/u

-

DBL KB complex: 6x of each

DL + BR + HC + rack sqt + PP

3 sets, 2min rest between

-

6x 500m Row/ski + 2min rest

@ 2k pace / open rate

-

10min light TGU cool down

E26 PWR

S w/u

-

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

3-4 rounds

-

M.E. Upper

Floor press

-

3x10 single arm DB row

3x15 dip

-

100x banded triceps extension

100x band pull apart

-

6x30/30 ski

ETAC

S w/u

-

10min EMOM
2x Power clean + 1x PP/Jerk

-

30min Row/ski/run

-

100x banded triceps extension

GPP

S w/u

-

5x pull up + 10x DB PP + 15x band pull apart

3 rounds

-

W2H BP within 5 sets

-

10-1 BP ladder @ 60% + 1-10 burpee ladder

*i.e. 10x BP + 1x Burpee + 9x BP + 2x burpee

-

100x banded triceps extension

-

4x 30/30 hollow hold

E26 PWR

s w/u

-

2x 60m sled pull @ 2x plates

-

ME lower:

SSB Box sqt @ .5-1” below parallel

-

3x10 heavy BB RDL

3x15 hyper

3x10 good morning

-

3x1min heavy sumo stance death march

-

4x30/30 hollow hold

ETAC

S w/u

-

10x2 knee jump

-

M.E. Lower: Sumo DL off 2” blocks with red bands

-

3x2 @ 80%

-

4x12 hyper @ 50% of BS

4x12 weighted Bulgarian split sqt

4x12 KB upright row

-

800m sled drag

GPP

S w/u

-

10x sqt + 5x box jump + 10x KBS + 5x box jump

3 rounds

-

W2 80% Sumo DL within 5 sets

-

1x DL @ 70-75% every 30sec for 10min

-

10x heavy KBS + 2x Box jump

5 sets, 1min rest between

-

4x12 KB high pull

4x12 RDL

E26 PWR

Rest

ETAC

Rest