ETAC

S w/u

-

10min emom

1x PC + HC + FS

Or

1x SN + HSN + OHS

-

10x3 SSB @ 55% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% off 4” deficit 

-

4x15 hyper @ 60% of BS

-

10min AMRAP

30m farmers carry @ 2x 23/32kg KB + 1x G2S @ 50% BW

*+1x G2S per round

STR

S w/u

-

EMOM x 10

1. 12/10 Calories (any machine)

2. 10x Med Ball Clean + Slam

-

Mini-Circuit #1

7x DB Hang Clean and Jerk (2×40/25) +

5x DB Hang Clean and Jerk (2×50/35) +

3x DB Hang Clean and Jerk (2×50+/35+) +

30s ALL-OUT Sprint (any machine) +

60s Rest

4 rounds

-

Rest 5:00 after 4th round

-

Mini-Circuit #2

7x KB Headcutter (40/25) +

5x KB Headcutter (53/40) +

3x KB Headcutter (70/53) +

30s ALL-OUT Sprint (different machine) +

60s Rest

4 rounds

-

30s/30s Side Plank + 20x Supermans

2-3 sets

E26 STR MN

S w/u

-

30min light sled pull

-

3x (5-1) pull up ladder

-

crossover symm str

ETAC

S w/u

-

3x (6-1) pull up ladder

-

6x 30m sled push

-

100x banded Leg curl

100x banded triceps enxtension 

-

6x 60/30 ski/row

@ 2k-1/-2

Row R35

Ski R55

-

mobility work

STR

S w/u

-

Single Arm KB Chain: 6 rounds, 3e. side

2x Swing + 2x Clean & Squat +2x Push Press

rest as needed

-

4 x 1000m Row/Ski/Bike + 3 min Rest

@ 2k + 5/7

-

3 x 30m DB Waiter Carriers

*each side counts as 1 round

E26 STR MN

S w/u

-

10x mace 360 + 15x push up

3 rounds

-

2x30/30 DB PP 

*rest in OH hold

-

M.E. Upper: 

3RM seated DB OHP

-

4x8 BHN SNgrip PP

-

3x1min Death march holding 80# med ball

-

4x8 supinated grip bent row

4x8 Fat grip cross body hammer curl

ETAC

S w/u

-

15x push up + 10x mace 360

-

M.E. Upper: 

Close grip FB BP

-

3x1 @ 90% or more of above weight using regular grip 

-

4x8 T-bar row

4x8 weighted dip

-

10x dip + 10x band pull apart 

10rounds

STR

S w/u

-

15x KB RDL + 10x BW Cossack Sqt (e. side) 5x Inchworm walkouts w/ PU

3 rounds, rest as needed

-

Warm Up Deadlift

3x4 @ 80-85%

3-5 min rest

-

Superset of 3 sets:

10x Single Arm DB Row @ RPE 8

30s Rest

10x DB Hip Thrust @ RPE 8

30s Rest

Repeat

-

DB Walking Lunges 3 x 30 sec

-

1 set x Max Burpees in 2 minutes

E26 STR MN

 S w/u

-

6x TGU @ 16kg + 1min FLR

5rounds

-

10x 30/90 Row @ 150m

During rest 1x G2S @ 50% BW

ETAC

S w/u

-

10min TGU practice @ light weight

-

10k row/ski @ 2k+20sec

Row R22

Ski R42

-

100x banded leg curl

100x banded triceps extension

STR

S w/u

-

10 min TGU Practice 10-20 #

-

6 x 500m Row/Ski + 2 min Rest

@ 2k pace

-

3 x (1-5) Pull-up Ladder

E26 STR MN

S W/U

-

10cal AB + 30m lunge + 10x KBS

3 rds

-

M.E. Lower:

DL off 4” deficit with red bands

-

3x3 @ 80%

-

5x 30m zercher yoke carry

1min rest between

-

3x20 hyper

3x10 Goodmorning

-

100x banded leg curl

ETAC

S W/U

-

10x KBS + 5x GS + 10cal assault bike

4rounds

-

M.E. lower:

FS

-

3x1 @ 85-90%

-

4x15 Hyper @ 60% of BS

4x8 Heavy BB RDL

-

30m single arm OH DB lunge + 1x rope climb + 8x heavy KBS

4RFT

-

400m heavy sled drag

STR

S w/u

-

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

3 rounds, rest as needed

-

Warm Up Back Squat

4x5 @ 75-80%

3-5 min rest

-

Superset of 3 sets:

15x DB Step-up (each leg) @ RPE 8

30s Rest

10-12x DB Seated OHP @ RPE 8

30s Rest

Repeat

-

Frog Pumps 3 x 30 reps

20s Rest

E26 STR MN

Rest

ETAC

Rest

E26 STR MN

 S w/u

-

20x dislocate

-

DB complex: 6x of each

LDBR + high pull + FDBR + rev fly + Curl + OHP

3 sets, 1min rest between

-

10x3 DBL KB PP

1min rest between

-

3 sets high rep earthquake BP

2min rest between

-

10x10 

Dip + DB hammer curl

ETAC

S W/U

-

20x bulgarian bag spin + 10x DB PP + 5x T2B 

4 rounds

-

10x3 @ BP @ 50% + 25% bands

1min rest 

-

10x push up every 30sec for 5min

*FE=5/7x

-

10min AMRAP

single arm devils press 

M @ 30# DB

FE @ 15# DB

STR

S w/u

-

10x Dislocate + 10x DB Floor Chest Press + 3 e. side TGU

3 rounds, rest as needed

-

Bench Press

3x4 @ 80-85%

3-5 min rest

-

Superset of 3 sets:

10x Hammer Curls @ RPE 8

30s Rest

15-20x Banded Tricep Ext. @ RPE 8

30s Rest

Repeat

-

21-15-9 Ball Slams +10/15 cal AD/AB

-

Farmers Carry HEAVY

3 x 1 minute

E26 STR MN

S w/u

-

4x 60m sled push @ increasing weight

-

10x3 BS @ 55% + 25% bands

1min rest between

-

1x DL @ (50% + 25% bands) + 2x seated box jump

10 sets, 1min rest between

-

3x10 snatch grip DL

-

1min Death march + 1min hyper @ 25% BS + 1min rest

3 rounds

-

5min static hold @ 2x 23kg KB

15cal AB sprint per drop