ETAC

S w/u

-

6x 30m sled push

Increase weight each set

-

8x3 SSB @ 60% + 25% bands

1min rest between

-

3x Sumo DL @ (50% + 30% bands) + 2x weighted knee jump

10sets, 1min rest 

-

4x10 hyper @ 60% of BS

4x25 heavy banded leg curl

-

30x Med ball G2S @ 50% BW for time

E25 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

-

8k Row/ski @ 2k+17/18sec

Row R22

SKi R42

STR

S w/u

-

10 min TGU Practice 10-20 #

-

30 min Row/Ski@ 2k + 14 or faster

-

5 min FLR

E26 STR MN

S w/u

-

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

3 rounds

-

M.E. Upper: 

2 board BP with Fat bar

-

3x1 @ 85-90%

-

4x8 KB high pull

4x8 incline DB press

4x8 skull crusher

-

4x30/30 hollow hold

ETAC

S w/u

-

500m ski + 30x mace 360 + 20x push up + 10x PP + 20x push up + 30x mace 360

-

M.E. Upper: 

Eye level strict press

-

3x2 @ 80-85%

-

6x TGU @ 16/23kg + 30m DB bear crawl @ 40/60#

4 rounds

-

5x5 strict T2B

-

1k ski @ 2k pace

STR

S w/u

-

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

3 rounds, rest as needed

-

W2H Deadlift 4x6 @ 70-75%

3-5 min rest

-

Superset of 3 sets:

Single Arm DB Row 10

30s Rest

DB Hip Thrust 10

30s Row

Repeat

-

DB Walking Lunges 3 x 30 sec

-

E3MOM x 3

12/10 cal10x Thrusters**M @ 135-95 # F @ 95-65#

8x Burpee Bar Hops

E26 mma

S w/u

-

10x2 knee jump

-

me lower: SSB box sqt

-

4x8 RDL

4x10 hyper

-

500m row

10x burpee

5x G2S @ 100#
3rds for time

E26 STR MN

 S w/u

-

2x 30/30 PP @ 15# DBs

-

30x step up w/30# bulgarian bag + 20x push up + 10x KBS

5 rounds

-

15min AMRAP

30m 100# med ball carry + 10cal AB

-

100x sit up

100x banded triceps extension

ETAC

S w/u

-

400m sled drag

-

30min row/ski @ 2k + 20sec

3min rest

2min @ 2k-2/-4sec

1min rest

1min @ 2k -4

-

25x band pull apart + 25x banded upright row

4 rounds

STR

S w/u

-

9' EMOM

16x KBS

4x Dead Stop DBL KB Clean + P

6/8 Strict Pull-ups *Use a band if needed

-

3 x 2000m Row/Ski

1. 2k + 18

2. 2k + 15

3. 2k + 12

-

4x 30/30 Hollow Hold

E26 STR MN

S W/U

-

10x KBS + 30m farmers carry + 1min rest

5 rounds

-

M.E. Lower:

Chamber bar BS 

-

3x3 @ 80%

-

4x8 Heavy BB RDL

4x8 Single arm Row

-

3x1min husafell stone hold death march

-

100x banded leg curl

ETAC

S W/U

-

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

4rounds

-

M.E. lower:

Trap bar DL

-

3x1 @ 85-90%

-

4x8 BB goodmorning

-

4x30/30 Hang snatch high pull @ 95# for max total reps

-

3x 60/60 farmers carry death march @ 2x16/23kg KB

STR

S w/u

-

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

3 rounds, rest as needed

-

Warm-up Back Squat

3x4 @ 80-85%

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

20s Rest

E26 STR MN

Rest

ETAC

Rest

or

active RCVY

E26 STR MN

 S w/u

-

10x dip + 10x band pull apart + 5x superman band pass through

3-4sets

-

10min EMOM

1x FB BP @ 75-80% + red bands

-

10min EMOM

single arm KB complex:

1x Clean + 2x PP

@ heavy weight

*alt arms each min

-

4x8 Rolling DB press 

4x8 Single arm KB row

-

200x banded triceps extension

ETAC

S W/U

-

20x bulgarian bag spin + 15cal ski

4 rounds 

-

10x3 @ BP @ 45% + 35% bands

1min rest 

-

Seated DB strip sets to failure 

M: 40# - 30# -20#

Fe: 25#-20#-15#

3sets, 2min rest between

-

10-1 ladder

dips + T2B

after each rung 30m DB bear crawl @ 20/40# DBs

STR

S w/u

-

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

3 rounds, rest as needed

-

Warm up Bench Press

4x6 @ 70-75%

3-5 min rest

-

Superset of 3 sets:

10x Hammer Curls (each side) @ RPE 8

30s Rest

15-20x Banded Tricep Ext.

30s Rest

Repeat

-

3 rounds (each is a 3' AMRAP)

12 DB DL + 8 push-up + Renegade row

Rest 1 min between rounds

E26 STR MN

S w/u

-

4x 60m sled push @ increasing weight

-

10x3 BS @ 60% + 25% bands

1min rest between

-

10x3 DL @ 60% + 25% bands

1min rest between

-

3x10 Heavy hyper

-

3xmax distance farmers carry @  trap bar w/225# loaded

full rest between