ETAC

S w/u

-

2x 30/30 PP @ 10-20# DB

20x push up

2x 30/30 PP @ 10-20# DB

20x push up

-

M.E. Upper: 

2 board Football bar BP

-

3x2 @ 80-85%

-

100x dip

*any break 5x strict chest to bar pull up

-

100x banded face pull

100x banded triceps push down

STR

S w/u

-

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

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

rest as needed

-

3 x 2000m Row + 4 min rest

1. 2k + 18

2. 2k + 15

3. 2k +12

-

5 min FLR

E26 MMA S&C

s w/u

-

20x bulgarian bag spin + 15x push up + 15cal ski

3 rounds

-

warm up PP

3x PP @ 70% + 100m ski sprint

7 sets, 2min rest between

-

3x15 DB BP

3x15 dip

-

4x30/30 hollow hold

E26 STR MN

 S w/u

-

100x TGU @ 10/15# DB

-

20min easy pace bike

-

400m sled drag

ETAC

S w/u

-

400m sled drag @ 45# plate

-

8k row/ski @ 2k + 19/20sec

Row R20

Ski R40

-

3x (5-1) pull up ladder

*after each set 10x banded triceps push down

-

100x banded leg curl

STR

S w/u

-

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

3 rounds, rest as needed

-

Bench Press

4x6 @ 70-75%

3-5 min rest

-

Superset of 3 sets

10-12x DB Bicep Curls @ RPE 8

30s Rest

10-12x Tricep Dips @ RPE 8

30s Rest, Repeat

-

9' AMRAP

250m Row/Ski @ 2k-7

12x Ball Slams

9x Devils Press

E26 MMA S&C

S w/u

-

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

4 rounds

-

M.E. Lower:

sumo DL

-

3x3 @ 80%

-

4x12 hyper

-

50x KBS @ 24kg + 30m farmers carry @ 2x 32kg KB +

40x ball slam @ 30# + 30m farmers carry @ 2x 32kg KB +

30x sit up + 30m farmers carry @ 2x 32kg KB +

20x box jump + 30m farmers carry @ 2x 32kg KB +

10x burpee + 30m farmers carry @ 2x 32kg KB

E26 STR MN

S W/U

-

3x10 sqt

3x5 goblet sqt

3x30m lunge

3x10 KBS

-

Warm up Box sqt to 3x reps @ 70%

-

5x3 @ 50%

-

5x20 hyper @ 25% BS 1RM

-

100x band face pull

100x band good morning 

100x seated leg curl

ETAC

S W/U

-

BB complex: 4x reps of each

DL + HC + FS + Jerk

4sets @ increasing weight

-

M.E. lower:

Deficit DL off 4” box with mini red band 

-

3x1 @ 85-90%

-

4x8 hyper

4x8 Sumo DL 

4x8 weighted pull up

-

9min AMRAP

3x Power clean @ 135+

6x KBS @ 32kg  +

9x sqt

STR

S w/u

-

20 e. way Monster Walks + 5 e. KB Cross Hack Squat + 15x Banded OHP

3 rounds, rest as needed

-

Back Squat

4x5 @ 75-80%

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

-

Farmers Carry3 x 1 min HEAVY

ETAC

Rest

E26 STR MN

Rest

E26 STR MN

 S w/u

-

2x 30/30 PP

2min rest

2x 30/30 push up

-

8x3 PP @ 50% + red bands

-

10min EMOM

2x BP @ 60% + 25% bands

-

30-20-10

Ball slam @ 30# +

push up

ETAC

S W/U

-

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

4 sets, increasing weight 

2min rest between

-

5x DL @ (50% + 25% bands) off 4” deficit + 1min hard Bike

4 sets, 2min rest between

-

5x PP @ (50% + mini red bands) + 1min hard row

4 sets, 2min rest between

-

3x 30m heavy DB bear crawl

E26 STR MN

S w/u

-

2x (5-1) G2S ladder @ 80#

-

8x3 BS @60 % + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% off 4” deficit

-

10x KBS @ 32kg every 30sec for 5min

-

5X20 HYPER

ETAC

S w/u

-

10min EMOM

1x PC + HC +FS

or

1x SN + HSN + OHS

-

5x5 BS @ 55% + 25% bands

1min rest between

-

5x5 BP @ 50% + 25% bands

-

4x10 hyper @ 60% of BS

-

10min AMRAP

4x man manker + 30m DB bear crawl + 10x KBS 

STR

S w/u

-

KB Mountain

5-10-15-10-5

KBS + GS + Push-up

-

Work to Rest : Ratio Format

100m + 6-9-12-15-18 KB Thrusters (45/25)
Right into....

10x Burpees + 8-10-12-14-16 Alt. DB SN.(50/30)

Right into....

12/10 cal + 14-18-22-26-30 Step-ups

For Time

-

Cool Down

E26 MMA S&C

S w/u

-

10x2 weighted knee jump

-

10x3 BS @ 50% + 25% bands

1min rest between

-

3x DL @ (50% + 25% bands) + 4x burpee

10sets, 1min rest between

-

10min AMRAP
+1 rep BP @ 135 + 15m body weight rope pull

-

4x 30/30 hollow hold

E26 STR MN

S w/u

-

3x (5-1) pull up ladder

-

6x 500m Row + 2min rest

@ 2k pace

-

15min TGU practice

ETAC

S w/u

-

4x 1250m Row/ski + 4min rest

@ 2k + 4-6sec

open rate

-

50x TGU @ 20/35#

-

100x banded leg curl