ETAC

S w/u

-

20x dislocate

-

DB complex: 6x of each

LDBR + FDBR + high pull + curl + ohp + push up

3 sets, 1-2min rest between

-

8x3 PP @ 70%

1min rest between

-

3x15 BP (5x reps wide, close, comp)

-

15x dip + 15x DB pull over

4 rounds

-

6x 30/30 ski for max total meters

GPP

Rest

E26 STR MN

S w/u

-

10cal AB + 30m farmers carry @ 2x 53# KB

4 rounds

-

3x SSB @ 70% + 8x KBS @ 48KG

8 rounds, 1min rest between

-

3x DL @ (50% + 25% bands) + 2x G2S @ 100# med ball

8 sets, 1min rest between

-

Build to near max load 30m yoke carry

-

3x10 Good morning

3x20 hyper

ETAC

S w/u

-

10min EMOM

1x SN + HSN + OHS

or

1x PC + HC + Jerk

-

12x3 SSB @ 50% + 25% bands

1min rest between

-

10x3 DL @ 50% + 25% bands

*chase each set with 3x box jump

-

3x10 Goodmorning

3x20 hyper

-

50x KBS @ 12/23kg + 40cal AB + 30x KBS @ 16/32kg + 20cal AB + 10x KBS @ 23/48kg

GPP

S w/u

-

BB complex: 4x of each

DL + HC + PP

4 sets, 1-2min rest between

-

8x clean grip high pull + 1min row/ski/bike @ 90% effort

3 sets, 2min rest between

-

3x BS @ 75% + 5x box jump + 30sec AB/AD @ 90% effort

3 sets, 1min rest between

-

3x 30m heavy DB bear crawl

E26 STR MN

S w/u

-

DB complex: 8x of each

Hang clean + thruster + push up + hang clean

3 sets @ increasing weight

-

60m sled push @ 2x plates + 10x alt single arm KB snatch + 10cal AB

2 rounds

-

60m farmers carry @ 2x 53# KB + 10x KBS @ 32kg + 10cal row

2 rounds

-

400m Hussafa stone carry

ETAC

S w/u

-

10x 250m row/ski + 90sec rest

@ 2k -2/-4sec

-

10x push up every 30sec for 5min

-

100x banded triceps extension

100x banded upright row

-

800m sled drag

GPP

S w/u

-

DB complex: 6x of each

hang clean + PP + thruster

3 sets, 1min rest between

-

warm up PP
8x3 PP @ 70%

1min rest between

-

8x 100m row/ski sprint + 1min rest

-

100x banded triceps extension

E26 STR MN

S w/u

-

20x dislocate

50x mace 360

-

DB complex: 6x of each

FDBR + high pull + curl + OHP + FDBR

3 sets, 1-2min rest

-

W2 1RM single arm KB PP

-

3x15 Bench (5x reps wide, close, comp)

-

50x strict pull up

rest as needed

-

4x8 heavy DB curl

ETAC

S w/u

-

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

-

M.E. Upper: 3 board football bar BP

-

3x set max rep strict pull up

2min rest between

-

4x12 t-bar row

4x12 Rolling DB press

-

30-20-10 reps of each

DB snatch @ 20/40# + push up

GPP

S w/u

-

20min row/ski for max meter

-

cool down

E26 STR MN

S w/u

-

800m sled drag

-

200x banded triceps extension

200x band pull apart

-

15-20min easy pace bike

ETAC

S w/u

-

DBL KB complex:

DL + BR + HC + Rack sqt + PP

3 sets, 2min rest between

-

8x 90/60 row or ski @ 2k pace + 1/2sec

Row = R30

ski = R50

-

4x 30/30 hollow hold

GPP

S w/u

-

10x push up + 30m bear crawl + 10x band pull apart

3 rounds

*if no bear crawl 7/10cal ski

-

15x 30/90 row/ski/bike

*during rest 5x ball slam

-

5min FLR

ETAC

S w/u

-

8x2 (knee jump + broad jump)

-

M.E. Lower : SSB box sqt with red bands

-

3x1 @ 85-90%

Full rest between

-

4x20 hyper

4x10 RDL

-

5x30m heavy trap bar farmers carry

E26 STR MN

S w/u

-

10x5 heavy KBS + 30m suit case carry

-

W2 2RM box sqt with black bands

-

4x8 heavy BB RDL

4x8 T bar row

-

6x 90/60 Med ball @ 150# to 30” box

-

10min foam roll

GPP

S w/u

-

4x10 DB step up (reps each leg)

4x10 KBS
-

W2 80% DL within 5 sets

-

10min EMOM

1x DL @ 80% (+/- 4”)

-

3x12 DB lunge (reps each leg)

3x12 close stance RDL

-

6x 30/30

row/ski/bike

E26 PWR

Rest

or

60min low impact active recovery

ETAC

Rest

or

60min active recovery

GPP

S w/u

-

30min low impact aerobic work

Row/ski/bike/swim

-

20min foam roll/mobility work