STR

S w/u

-

15x Banded Glute Bridge + 15x DB Upright Row +1 5x Banded Glute Pull throughs

3 rounds, rest as needed

-

Warm-up Deadlift

2x3 @ 50-60% + 5x Box Jump

2 min rest between
-

Superset of 3 sets

10-12 KB RDL @ RPE 8

30s Rest

10-12x Single Arm Row @ RPE 8

30s Rest, Repeat

-

12' AMRAP

6x DB Walking Lunge + 6x DB Push PressM @ 30 # DB F @ 20 # DB***E2MOM do 4-6x Strict Pull-ups

E26 MMA S&C

S w/u

-

6x 500m Row + 2min rest

@ 2k pace

-

50x TGU @ 20#

-

5min FLR

E26 STR MN

S w/u

-

20x dislocate

-

10-1 push up ladder

*10x mace 360 after each rung

-

M.E. Upper: 

BP with Fat bar

-

3x1 @ 85-90%

-

4x8 skull crusher

4x8 earthquake push up

-

4x 30/30 hollow hold

ETAC

S w/u

-

250m Ski + 30x mace 360 + 20x push up + 10x band pull apart + 5x pull up

2rds

-

M.E. Upper: 

3 board Football bar BP

-

3x2 @ 80-85%

-

3x12 KB piston press

3x12 KB gorilla row

-

100x banded face pull

100x banded triceps push down

STR

S w/u

-

10 min TGU Practice 10-20 #

-

1500m @ 2k + 2/4

2 min rest

500m @ 2k pace

1 min rest

250m @ faster than 2k pace

-

(1-5) Pull-up Ladder

*Use bands if needed

E26 MMA S&C

S w/u

-

10x push up + 30m bear crawl + 5x pull up

3 rounds

-

M.E. Upper: Deadstop Football Bar BP w/mini red bands

-

3x5 @ 75%

-

3min AMRAP

single arm devils press @ 30#

3min rest

repeat with alt arm

-

100x banded face pulls

E26 STR MN

 S w/u

-

3x 400m sled drag @ increasing weight

-

10k bikeERG

-

100x banded triceps extension

ETAC

S w/u

-

400m sled drag

-

30min max distance Row/ski/bike/run

Row/ski aim for 2k +16sec

Row R20

Ski R40-42

-

3x (5-1) pull up ladder

STR

S w/u
-

30 sec. Chest Stretch + 10x Banded Pull Aparts + 5 e. KB Up Chest Press

3 rounds, rest as needed

-

Warm-up Bench Press

2x3 @ 50-60% + Red Band

2 min rest between

-

Superset of 3 sets:

10-12x DB Bicep Curls @ RPE 8

30s Rest

10-12x Tricep Dips @ RPE 8

30s Rest, Repeat

-

100m Sprint +

Even: 7x Burpees

Odd: 15x KBS

6 rounds

E26 MMA S&C

S w/u

-

2x G2S @ 80# Med ball + 5x box jump

4 rounds

-

M.E. Lower: SSB

-

3x3 @ 80%

-

4x12 hyper

-

5x G2S @ 80# + 10x box jump + 1min death march holding 80# med ball

3 sets, 1min rest between

E26 STR MN

S W/U

-

15x sqt + 10x KBS + 5x GS

3rds

-

M.E. Lower:

Box sqt w/mini red bands

-

3x2 @ 80%-85%

-

4x8 RDL @ 50%

4x8 Snatch grip high pull

4x10 Hyper

-

100x band face pull

100x band good morning

ETAC

S W/U

-

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

3 rds

-

M.E. lower:

Box sqt 

-

3x1 @ 85-90%

-

4x8 BB RDL

4x8 Pull up

-

30-20-10

Cal row/ski/bike + KBS @ 32kg +

Ball slam @ 30#

STR

S w/u

-

20 e. way Monster Walks + 5 e. KB Cross Hack Squat15x Banded OHP

3 rounds, rest as needed

-

Warm-up Back Squat

2x3 @ 50-60% + Red Band

2 min rest between

-

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

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 @ 50% + red bands

-

10min EMOM

2x BP @ 60% + 25% bands

-

50x Man maker @ 30# DBs for time

-

200x banded triceps push down

ETAC

S W/U

-

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

4 rounds

-

2x PP @ 70% + 100m ski sprint

8 sets, 2min rest between

-

3x12 DB BP

-

5min max rep cross body hammer curl

E26 STR MN

S w/u

-

10x2 seated box jump

-

10x3 BS @ 55% + 25% bands

1min rest between

-

10min EMOM

2x DL @ 70-75% off 4” deficit

-

1min death march holding husafell stone + 10x G2S @ 100# med ball 

3 sets, 2min rest between

-

100x banded RDL

ETAC

S w/u

-

6x 30m sled push

Increase weight each set

-

5x5 BS @ 50% + 25% bands

1min rest between

-

5x Sumo DL @ (60% + 25% bands) + 2x weighted knee jump

5sets, 1min rest 

-

4x10 hyper @ 60% of BS

-

50-40-30-20-10 

Cal AB + KBS @ 23kg

STR

S w/u

-

15/12 cal + 5x Man Maker + 30m Bear Crawl

3 rounds, rest as needed

-

30 min Row/Ski

- 15 min @ 2k + 16

- 10 min @ 2k + 14

- 5 min @ 2k +12

-

5 min FLR** 3 drops allowed

E26 STR MN

S w/u

-

30min light sled pull

-

3x (5-1) pull up ladder

-

crossover symm str