ETAC

S w/u

-

1x PC + HC + FS

every 30sec for 10min

-

10x3 SSB @ 50% + 25% bands

1min rest between

-

10min EMOM

1x DL @ (70%+ band bands) + weighted box jump

-

3x15 BB hip bridge 

3x10 bulgarian split sqt

-

500m Row +

50x Burpee box jump over for time

STR

S w/u

-

10x KBS every 30 sec for 10 min

-

30 min Row/Ski @ 2k + 12

-

5 min Mace Flow

E26 STR MN

S w/u

-

single arm KB complex:

10x swing + 

8x snatch + 

6x C&P + 

4x windmill + 

2x TGU

3sets each arm, rest as needed

-

easy pace 20min row

-

3x (5-1) pull up ladder

*alt grip after each ladder

ETAC

S w/u

-

row/ski

1000m @ 2k + 2

4min rest

750m @ 2k

3min rest

500m @ 2k-1/-2

2min rest

250m for time

-

5x20 hyper

5x10 earthquake push up

-

3x (6-1) pull up ladder

STR

S w/u

-

30-20-10

KBS + GS + Box Jump

-

10 x 250m Row/Ski + 1 min rest

@ 2k - 2/3

-

5 min FLR

E26 STR MN

S w/u

-

5x pull up + 15x push up + 20x mace 360

3 rounds 

-

M.E. Upper: wide grip FB bar BP

-

3x15 FB BP @ 50-60% (5x reps wide,close, comp)

2min rest between

-

4x8 KB PP

-

4x12 skull crusher

4x12 fat bar curl

ETAC

S w/u

-

10x LDBR + FDBR + REV fly

3 sets, 1-2min rest 

-

M.E. Upper: 

axelbar PP

-

3x1 @ 85-90%

-

4x12 DB pull over

4x8 JM press

-

8min AMRAP

4x KB Snatch @ 16/23kg +

6x T2B + 

10cal ski

STR

S w/u

15x KB RDL + 10x BW Cossack Sqt (e. side) + 30m Inchworm walkouts w/ Push-up

3 rounds, rest as needed

-

Deadlift

4x5 @ 75-80%

3-5 min rest

-

Superset of 3 sets:

10x Single Arm DB Row (e. side) @ RPE 8

30s Rest

10x DB Hip Thrust @ RPE 8

30s Row

Repeat

-

DB Walking Lunges 3 x 30 sec

-

8' AMRAP

10x Burpee

15x Headcutters

10x Push-ups

E26 STR MN

 S w/u

-

30min empty sled walk

-

100x banded leg curl

100x banded good morning

ETAC

S w/u

-

6x 60/60 row/ski

@ T2k -1/-2sec

Row R34

Ski R 54

*run = faster than 1mile pace

-

60x wall ball @ 10/15# +

50x sit up +

40x push up +

30x KBS @ 23/32kg +

20x burpee +

10x pull up

-

800m sled drag 

STR

S w/u

-

Single Arm KB Complex:

10x Swing + 8x C&P + 6x Sn. + 4x Windmill + 2x TGU

2 rounds e. arm, rest as needed

-

15x 30/90 Row/Ski/Bike @ 2k - 5/7

-

4 x 30/30 Hollow Hold

E26 STR MN

S W/U

-

15x sqt + 10x KBS + 2x G2S @ 80#

3 rounds

-

M.E. Lower:

Banded zercher box sqt

-

3x3 @ 80%

-

4x8 Tbar row

4x8 weighted bulgarian split sqt

-

15m heavy yoke carry + 10x KBS + 15m heavy yoke carry + 1min rest

3 rounds

ETAC

S W/U

-

5x GS + 2x knee jump

5 rounds

-

M.E. lower:

Sumo box sqt

-

3x1 @ 85-90%

-

4x15 Hyper @ 60% of BS

4x8 Heavy BB RDL

-

100x seated leg curl

100x banded upright row

-

6x 30/30 AB

STR

S w/u

-

30s Banded Monster Walk + 10x Banded OHP + 5x Squat Press (10s hold)

3 rounds, rest as needed

-

Back Squat

4x6 @ 70-75% of 1RM

3-5 min rest

-

Superset of 3 sets:

DB Step-up 15 e. @ RPE 8

30s Rest

DB Seated OHP 10-12 @ RPE 8

30s Rest

Repeat

-

Frog Pumps 3 x 30 reps

20s Rest

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

-

20x dislocate

-

5x pull up + 10x FDBR + 15x Rev Fly

3 rounds

-

5x2 BP @ 80%

*chase each set with 2x 30# med ball toss for height 

-

Axel bar PP @ 75#

1x rep every 10sec for 2min, rest in front rack 

2min rest

1x rep every 10sec for 2min, rest in OH hold

ETAC

S W/U

-

20x bulgarian bag spin + 30m bear crawl

4 rounds

-

10x2 @ split jerk 70% 

1min rest between

-

15x + reps earthquake bench press

3 sets, 2min rest between

-

5min KB snatch test

M @ 23kg

FE @ 12/16kg

-

4x 30/30 hollow hold

GPP

Rest