ETAC

S w/u

-

30min light sled drag

-

10x 30/30 ski @ 2k-5

-

100x banded triceps push downs

STR

S w/u

-

20x Sqt + 15x KBS + 10x Box Jump + 5x Pull-up

4 rounds

-

10 x 250m Row/Ski + 60s Rest

@ 2k - 2/3

-

Every 30 seconds for 5 min

10/7 Push-up

E26 STR MN

S w/u

-

20x dislocate

-

10-1 push up ladder

*10x mace 360 after each rung

-

M.E. Upper: 

1 board BP with Fat bar

-

3x1 @ 85-90%

-

4x12 T-bar row

4x12 fat grip DB hammer curl

-

5min FLR

ETAC

S w/u

-

30x Bulgarian bag spin + 20x push up + 10x DB PP + 5xpull up

2 rds

-

M.E. Upper: 

BP

-

3x2 @ 80-85%

-

3x12 seated DB OHP

3x12 Rolling DB press

-

4x 30/30 hollow hold

STR

S w/u

-

15x Banded Glute Bridge + 15x DB Upright Row + 15x Banded Glute Pull throughs

3 rounds, rest as needed

-

Deadlift

4x5 @ 75-80%

3-5 min rest

-

Superset of 3 sets:

10-12 KB RDL @ RPE 8

30s Rest

10-12x KB Gorilla Row @ RPE 8

30s Rest

Repeat

-

8' AMRAP

9x DB PP

15x DB DL

21x Wall Ball

STR

S w/u

-

Single Arm KB Complex:

10x KBS + 8x C&P + 6x Snatch + 4x Wi + 2x TGU

3 rounds/side

-

10 x 90/60 @ 2k + 7/8

-

4x 30/30 Wall Sit

E26 STR MN

 S w/u

-

800m sled pull

100x box step up

4k bikeERg

2 rounds

-

100x sit up

100x banded triceps extension

ETAC

S w/u

-

400m sled drag

-

1000m Row/Ski for time

-

400m sled drag

-

25x band pull apart + 25x banded upright row

4 rounds

E26 MMA S&C

10cal AB + 10x KBS + 10x box jump

3 rounds

-

M.E. Lower: trap bar DL

-

1x trap bar DL @ 80% + 15m trap bar carry

5 sets, 2min rest between

-

4x12 hyper

4x8 KB RDL

-

500m Row + 20x box jump + 500m Row

E26 STR MN

S W/U

-

6x30m sled push

-

M.E. Lower:

axel bar DL

-

3x3 @ 80%

-

4x12 hyper

4x8 zercher sqt

-

400m farmers carry @ 2x 23kg KB

-

100x banded leg curl

ETAC

S W/U

-

15x sqt + 10x KBS + 5x RDL + 5x box jump

3 rds

-

M.E. lower:

chamber bar BS

-

3x1 @ 85-90%

-

4x8 BB RDL

4x8 Single arm DB row

4x8 Hyper

-

6x30/30 AB for max total cal

STR

S w/u

-

20 e. way Monster Walks + 5 e. KB Cross Hack Squat + 5x Banded OHP

3 rounds, rest as needed

-

W2H Back Squat

4x6 @ 70-75%

3-5 min rest

-

Superset of 3 sets:

10x Split Squat (e. leg) @ RPE 8

30s Rest

10x Kneeling Single Arm OHP (e.)30s Rest

Repeat

-

Farmer Carry

3 x 1 min HEAVY

E26 STR MN

Rest

ETAC

Rest

E26 STR MN

 S w/u

-

20x mace 360 (10x each side) + 10x DB PP + 5x pull up

3 sets, 1min rest between 

-

8x3 PP @ 70%

1min rest between

-

2x BP @ (80% + mini bands) + 2x 15# medball toss for height 

5 sets, 2min rest between

-

3x max rep LDBR @ 25# or more

full rest between

ETAC

S W/U

-

5x inch worm + 10x dislocate + 15x band pull apart

4 rounds

-

8x2 PP @ 75%

1min rest between

-

10-1 BP ladder @ 75% BW + 150m ski 

for time 

-

100x mace 360

(50x each side)

-

5min Ring FLR

STR

S w/u

-

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

3 rounds, rest as needed

-

W2H Bench Press

4x5 @ 75-80%

3-5 min rest

-

Superset of 3 sets:

Hammer Curls 10 e. @ RPE 8

30s Rest

Banded Tricep Ext. 15-20

30s Rest

Repeat

-

7' AMRAP

2-4-6-8 Devils Press + 30m Farmer Carry

E26 STR MN

S w/u

-

15x sqt + 10x KBS + 5x GS

3 rounds

-

10x3 BS @ 50% + 25% bands

1min rest between

-

3x DL @ )50% + 25% bands) + 1x atlas stone @ 150# to 30” box

8set, 1min rest between

-

3x10 Heavy hyper

3x10 staggered stance DB RDL (10x each leg)

-

50-40-30-20-10

Cal Row/ski/AB + KBS @ 23kg

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

STR

S w/u

-

30′ BW Walking Lunge +

30′ Burpee/Broad Jump +

30′ BW Walking Lunge +

30′ Bear Crawl

3 rounds

-

10x Clean High Pull + 1:00 HARD interval

3 rounds, 60s Rest

-

12x Banded KBS + 1:00 HARD interval

3 rounds, 60s Rest

-

3 x 5 Seated Box Jump

-

Cumulative Dead Hang

300 - 180s

*coach will pick your set time**

each drop = 10x Ball Slam