E26 STR MN

S w/u

-

4x 60m sled push @ increasing weight

-

10x3 BS @ 50% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% 

-

10min AMRAP

30m Farmers carry 2x 32kg KB + 1x Atlas stone150#  to 30” box

**+1x Atlas stone lift each round

ETAC

S w/u

-

BB complex: 6x of each

DL + BR + HC + FS + PP + BS

3 sets, @ increasing weight, 2min rest between

-

10x3 SSB @ 60% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% + 2x Broad jump

-

3x1min hyper @ 25% BS 

-

100x seated leg curl

-

1min death march holding 50/80# med ball + 10x heavy KBS + 25cal AB

3 rounds

GPP

S w/u

-

10min Alt EMOM

1. 10/15cal

2. 6x ball slam

-

E3MOM for 30min 

20cal row/ski/bike + 5x box jump + 5x Ball slam + 10x split jump

-

6x 30m heavy farmers carry 

E26 STR MN

S w/u

-

50x TGU @ 15-25#

-

easy pace 20min row

-

6x 50m suitcase carry @ 32kg 

*3x each arm

ETAC

S w/u

-

4x2500m Row/ski + 2min rest

start @ 2k + 20sec and increase speed by -2/-3sec each interval 

or 

4x 1mile run + 2min rest

start @ 5mile pace and increase speed each interval

-

100x banded triceps extension 

100x band pull apart

100x band upright row

GPP

S w/u

-

10-1 KBS + GS ladder

-

Testing: 1-3RM BS

-

4x16 Rev BB lunge

*8x each leg

4x8 BB good morning

-

250m Row/ski +

10x KBS + 5x DB thruster

3 rounds for time

M @ 32kg KB/30#+ DB

FE@ 16/23kg KB / 20# + DB

E26 STR MN

S w/u

-

10-1 push up ladder

*3x ball slam after each run @ 30#

-

2x 30/30 PP 

-

M.E. strict press from chin height 

-

4x12 DB BP

4x12 Pendley Row

-

3x 60/60 max rep rolling DB press @ 20-25# DB

ETAC

S w/u

-

10-1 push up ladder

after each rung 10x mace 360 

-

M.E. Upper: 

Sling shot BP

-

3x1 @ 85-90%

-

4x8 single arm DB row

4x8 Rolling db press

4x8 KB piston press

-

100x push up

GPP

S w/u

-

6x 30/30 Row

@ 2k-7sec or faster

6min rest

6x 30/30 Ski 

@ 2k-7sec or faster

6min rest

6x 30/30 AD/AB/Bikeerg

@ hard pace

-

4x 30/30 hollow hold

E26 STR MN

 S w/u

-

30min empty sled walk

-

200x banded leg curl

ETAC

S w/u

-

10-1 KBS + GS + push up ladder 

-

30min row/ski

*15min @ 2k + 16

R26/46

*10min @ 2k + 14

R28/48

*5min @ 2k + 12

R30/50

-

800m sled drag 

GPP

 s w/u

-

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

3 rounds

-

Testing:

1RM BP

-

warm up Pull up

-

max Rep Pull up

*if band is needed go as light as possible

-

100x Band pull apart

100x triceps extension

E26 STR MN

S W/U

-

10x KBS + 10cal Row

4 rounds

-

M.E. Lower:

SSB 

-

3x3 @ 80%

-

4x12 Hyper @ 60% of BS

4x8 BB RDL 

-

30x G2S @ 100# for time

ETAC

S W/U

-

10x KBS + 2x weighted knee jump

5 rounds

-

M.E. lower:

Sumo DL w/black bands

-

3x1 @ 85-90%

-

4x15 Hyper @ 60% of BS

4x10 Good morning

4x10 Pull up

-

100x seated leg curl

-

800m sled drag

GPP

S w/u

-

3x10 sqt

3x5 GS

3x5 box jump

3x10 KBS

-

Testing:

1RM DL or Sumo DL

-

4x8 Heavy RDL

4x8 single arm DB row

-

4x 30/30 Row/ski/bike for max total distance

E26 STR MN

Rest

ETAC

Rest

GPP

Foam roll

-

30min moderate pace row/ski/bike/run

-

20min mobility work

E26 STR MN

 S w/u

-

single arm KB complex:

10x swing + 8x SN + 6x C&P + 4x windmill + 2x PP

4 sets, 2 each arm

-

8x3 Axel Bar PP @ 70% 

1min rest between

-

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

-

10-1 Ladder @ 2x15# DB

LDBR + FDBR + REV FLY

*done without setting DB down. 20x burpee penalty if weight dropped

ETAC

S W/U

-

15x band pull apart + 5x banded hollow hold front raise + 5x superman band dislocate

3 rds

-

10x3 @ 70%  Snatch grip BHN PP

1min rest between

-

4x12 DB BP

4x12 skull crusher

-

“ Those Burpees Suck”

10x pull up + 20x KBS @ 16/23kg + 30x box jump @ 20/24” + 40x push up + 50x sit up + 60x burpee + 10x pull up

for time