GPP

Rest

E26 STR MN

S w/u

-

3x10 sqt

3x8 KBS

3x5 box jump

-

8x3 BS @ 60% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% + 2x Box jump

-

10x KBS @ 32kg every 30sec for 5min

-

5min static hold @ 2x 23kg KB

10cal AB sprint penalty for setting KB down

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

Or

1x PC + HC + PP/Jerk

-

10x3 SSB @ 55% + 25% bands

1min rest between

-

10x3 Sumo DL @ 50% + 25% bands

*chase each set with 1x (Knee jump + Box jump)

1min rest between

-

400m lunge unbroken

*20x burpee penalty per stop

GPP

S w/u

-

40min max distance Row/ski/bike

*every 6min

2x man maker @ 20/40# + 30m bear crawl

-

4x 30/30 hollow hold

E26 STR MN

S w/u

-

50x TGU @ 15-25#

-

10k easy pace bikeERG

ETAC

S w/u

-

800m sled drag 

-

8x 60/60 Row/ski/bike

@ Target 2k/4k pace

Row R32

Ski R52

-

4x25 hyper

4x25 banded tricep extension 

4x25 banded upright row

GPP

S w/u

-

10-2 even only ladder

DBL KB clean + Rack sqt

-

10x Heavy KBDL + 90sec hard Row/ski/bike 

3 sets, 2min rest

-

5min rest

-

10x Heavy GS + 90sec hard Row/ski/bike

3 sets, 2min rest

-

10min AMRAP

20x box step up + 5/10x push up

E26 STR MN

S w/u

-

10-2 evens only ladder single arm KB PP

start light and increase weight each round

-

M.E. upper: 3 board BP

-

5x5 weighted pull up

-

4x8 fat bar curl

4x8 DB pull over

-

4x30/30 hollow hold

ETAC

S w/u

-

10-1 push up ladder

after each rung 10x mace 360 

-

M.E. Upper: 

Wide Grip FB BP

-

5x5 Weighted Pull up

-

15x dip + 10x DB rev fly + 30m DB Bear crawl @ 2x 25/50# 

4 rounds

-

5min Ring FLR 

GPP

S w/u

-

DB complex: 10x hang clean + 8x PP + 6x front sqt + 4x devils press

3 sets, rest 1min between

-

20min quality movements 

500m row/ski @ 2k pace + 1min box step up + 10x KBS @ 16/23kg

-

50x sit up 

E26 STR MN

 S w/u

-

30min empty sled walk

-

4x25 banded triceps extension

4x25 banded upright row

ETAC

S w/u

-

800m sled drag

-

3x 3000m Row/ski

@ 2k + 18sec

Row R22

Ski R42

-

100x banded triceps extension

100x band pull apart

-

4x20 hyper @ 25% of BS

GPP

 s w/u

-

5x pull up + 10x hollow hold banded front raise + 15x band pull apart

3 rounds

-

W2H single arm KB clean & Press

-

6x3 Heavy KB C&P

(3 sets each arm

-

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

-

8min AMRAP

2x Single arm DB snatch + 5x sit ups

*+2x snatch each round

E26 STR MN

S W/U

-

10x KBS + 10cal Row

4 rounds

-

M.E. Lower:

2RM DL off 2” blocks

-

3x10 sumo DL

-

3 sets max distance farmers carry @ farmers handles with 45’s

-

4x12 Hyper @ 60% of BS

4x12 pendley row

-

100x lunge

ETAC

S W/U

-

10min EMOM

2x PC + 2x Box jump

*increase weight each round

-

M.E. lower:

BS

-

3x3 FS @ 80%

-

4x15 Hyper @ 60% of BS

4x8 T bar Row

4x8 BB RDL

-

8min AMRAP

+1x rep G2S @ 50% BW + 5cal AB

GPP

S w/u

-

10x KBS every 30sec for 5min

-

W2 80% DL within 5 sets-

2x DL @ 70% every 30sec for 10min

-

4x12 KB RDL

4x12 BB bent row

-

5min static hold @ 2x 16/23kg KB

GPP

Rest

E26 STR MN

Rest

ETAC

Rest

E26 STR MN

S w/u

-

5x inch worm + 5x hollow hold banded front raise + 10x band pull apart

3 rounds

-

8x2 single arm KB PP @ 70%

1min rest between

-

4x15 DB BP

-

4x15 earthquake BP

-

5min FLR