E26 STR MN

 S w/u

-

800m light sled march 

-

200x banded triceps extension

200x band pull apart

-

20min light bike

ETAC

S w/u

-

400m sled drag @ 45# plate

-

3x 60/120 @ 2k +2/6sec

4min rest

repeat for 4x total interval blocks

*increase DF +20/+30 or more.

Row R24

Ski R44

-

100x banded triceps push down

100x banded leg curl

-

5min Ring FLR

STR

S w/u

-

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

3 rounds, rest as needed

Bench Press

4x5 @ 75-80%

3-5 min rest

-

Superset of 3 sets:

10x DB Lat Pullover @ RPE 8

8-10x Rear Delt Flys @ RPE8

60s Rest, Repeat

-

5' AMRAP

10x KBS

6x Plank up downs

4x Push-up

E26 MMA S&C

S w/u

-

50x sqt + 40x lunge + 30x KBS + 20x box jump + 10x pull up

-

M.E. Lower:

FS

-

3x3 @ 80%

-

4x8 BB RDL

4x8 pull up

-

8x 20/10 tabata Row/ski/bike/run

4min rest

8x 20/10 tabata row/ski/bike/run

E26 STR MN

S W/U

-

10x5 Heavy KBS + 30m suitcase carry

-

M.E. Lower: Back sqt 

-

4x6 Box sqt @ 70% of BS

4x8 heavy BB RDL

4x12 close grip BB high pull

4x15 Hyper

-

3x1min Death march holding hussafa stone 

-

800m slad drag

ETAC

S W/U

-

10min EMOM

1x PC + 1x HC + 4x FS

@ 95-135#

-

M.E. lower:

SSB with mini red bands

-

3x1 @ 85-90%

-

3x12 Hyper @ 60% BS

3x12 RDL @ 50% DL

3x8+ pull up

-

6x 30/30 AB

STR

S w/u

-

30 sec Inchworm Walkout w/ PU + 10x Goblet Squat + 10x Y-T-I's (each way)

3 rounds, rest as needed

-

Back Squat

3x4 @ 80-85%

3-5 min rest

-

Superset of 3 sets:

12x BB Rev. Lunge/side @ RPE 8

10x BB Strict Press @ RPE 8

60s Rest, Repeat

-

4x 30/30 Hollow Hold

E25 STR MN

REST

ETAC

Rest

or

active RCVY

E26 STR MN

 S w/u

-

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

4rds

-

5x5 earthquake BP

-

3x12 seated DB OHP

3x12 DB fly

-

400m farmers carry

ETAC

S W/U

-

5x man maker + 10x KBS

3 sets @ increasing weight 

-

5x sumo DL @ (50% + 25% bands)  + 5x box jump + 30sec hard bike

4 sets, 2min rest between

-

5x PP @ (50% + mini red bands) + 5x box jump + 30sec hard Row

4 sets, 2min rest between

-

500m Row @ 2k pace + 1min rest

500m row @ 2k-1/-2sec

STR

S w/u

-

10 min TGU Practice 10-20 #

-

30 min Row/Ski

- 15 min @ 2k + 16

- 10 min @ 2k + 14

- 5 min @ 2k +12

-

4 x 30/30 Hollow Hold

ETAC

S w/u

-

10min EMOM

1x PC + 1x HC + 4x FS

@ 95-135#

-

5x5 BS @60 % + 25% bands

1min rest between

-

5x5 BP @ 55% + 25% bands

1min rest

-

4x10 hyper @ 60% of BS

-

100x Thruster @ BB +

100x wall ball @ 20#

+

100x ball slam @ 20#

for time

STR

S w/u

-

Keep a KB moving for 10 min @ 16/23 kg

-

1-10 Ladder

KBS +

DB Thrusters +

Box Jumps +

Burpees +

Pull-ups

For Time

-

8 x 20/10 Row/Ski/Bike

-

5 min Static Hold

E25 STR MN

S w/u

-

10-1 plank pull ladder

-

30min light sled drag 

-

100x banded triceps push down

100x seated leg curl

E26 STR MN

S w/u

-

3x seated box jump + 30m farmers carry @ 2x32kg KB

7 rounds

-

6x3 BS @50% + 25% bands

1min rest between

-

6x3 sumo DL @ 50% + 25% bands

1min rest 

-

5X20 HYPER

-

100x banded leg curl 

100x banded good morning 

ETAC

S w/u

-

50x (TGU+ windmill) @ 20-35#

-

5x 750m Row/ski + 4min rest

@ 2k+ 2/3sec

open rate

*increase speed each round if possible

-

4x30/30 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

3x4 @ 80-85%

3-5 min rest

-

Superset of 3 sets

10-12 KB RDL @ RPE 8

30s Rest

10-12x Single Arm Row @ RPE 8

30s Rest, Repeat

-

4x 2 minutes on / 2 minutes off:

12/10 Cal AA + ME Burpee Box Jump Overs 24/20

E26 MMA S&C

s w/u

-

400m sled drag

-

15x 30/90 Row @ 150M

*during rest 10x push up

-

400m sled drag

E25 STR MN

S w/u

-

100x mace 360

-

warm up PP to 3x reps @ 70%

-

5x3 @ 50%

-

3x20 rolling DB press

3x20 push up

-

100x sit up