ETAC

S W/U

-

3x seated box jump + 8x heavy KBS

7 rounds

-

M.E. lower:

Chamber bar box sqt

-

4x12 belt sqt @ 60%

4x10 Hyper

4x8 Goodmorning

-

400m heavy sled drag 

-

100x banded leg curl

STR

S w/u

-

5x Inchworm Walkout w/ PU + 10x Goblet Squat + 10x RDL

3 rounds, rest as needed

-

Test 1RM Back Squat

-

Superset of 3 sets:

12x DB Rev. Lunge/side @ RPE 8

10x BB Strict Press @ RPE 8

60s Rest, Repeat

-

Banded Glute Bridge 3 x 30 reps

E26 STR MN

REST

ETAC

Rest

or

active RCVY

E26 MMA S&C

s w/u

-

100x mace 360

-

warm up PP
-

10x3 PP @ 50% + mini red bands

1min rest between

-

3x15 alt grip BP (5x of each: wide, narrow, reg)

-

6x 30/30 row/ski/bike/run

4min rest

6x 30/30 row/ski/bike/run

E26 STR MN

 S w/u

-

3x10 push up

3x10 dislocate

-

10x 2 axel bar PP @ 70% 

1min rest between

-

4x10 floor press

-

10x single arm KB C&P + 100m ski

5 sets, 2min rest between

-

5x10 earth quake push up

5x10 dip

5x20 band pull apart

ETAC

S W/U

-

6min EMOM

6x KBS + 5x GS + 4x headcutter

@ 16/24kg 

-

8x3 PP @ 50% + mini red bands

1min rest between

-

10min EMOM

1x DL @ 80% + mini red bands off 4’ deficit 

-

250m Row + 6x DL  @ 225 + 10x DB FSPP @ 25# DB

3 rounds for time

-

100x banded leg curl

STR

S w/u

-

10-1 LadderKBS + Ball slam + Push-up

-

10 x 250m Row/Ski1 min rest @ 2k - 2/3

-

5 min FLR

E26 MMA S&C

S w/u

-

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

3 rounds

-

5x BS @ (50% + 25% bands) + 2min Row/ski @ 500m+

3 sets, 2min rest between

**or 400m run

-

5x DL @ (50% + 25% bands) + 2min Row/ski @ 500m+

3 sets, 2min rest between

**or 400m Run

-

3x30m DB bear crawl @ 60#+

E26 STR MN

S w/u

-

2x Box sqt @ 65% + 3x strict pull up

10 sets, 90sec rest between

-

10min EMOM

1x DL @ 80%

-

2x15 ultra wide sumo DL

-

2x 5min death march

-

100x banded good morning

100x banded upright row

-

4x20 hyper @ 25% of BS 1RM

ETAC

S w/u

-

10min EMOM

1x weighted knee jump + weight released jump for weight

-

5x5 SSB @50 % + 25% bands

1min rest between

-

5x5 BP @ 45% + 25% bands

1min rest

-

4x10 hyper @ 60% of BS

-

21-18-15-9

Burpee + KBS @ 24/32kg

STR

S w/u

-

30m Bear Crawl + 10x Squat + 5x Push-up

3 rounds

-

250m Row +

21x Ball Slam

21x KBS

21x Box Jump

250m Row +

15x Ball Slam

15x KBS

15x Box Jump

250m Row/Ski

9x Ball Slam

9x KBS

9x Box Jump

250m Row/Ski

15x Ball Slam

15x KBS

15x Box Jump

250m Row/Ski

21x Ball Slam

21x KBS

21x Box Jump

-

5 min FLR

E26 MMA S&C

s w/u

-

10min Light TGU practice

-

W2H BP
5x3 @ 80%

3min rest betwee

-

6x TGU @ 25/35# + 1min FLR

5 rounds

-

3x12 seated DB OHP

3x12 skull crusher

-

100x banded triceps push down

E26 STR MN

S w/u

-

5x10 BB box step up

*increase weight each round

-

10x 30/90 Row

*during rest 30m farmers carry @ 2x 32kg KB

-

4x 30/30 hollow hold

ETAC

S w/u

-

800m sled drag @ 45# plate

-

3x 1000m row/ski + 5min rest

*These are continuous 1000m reps, with rate changes at 500m, 250m, 250m. Reps start at 2k + 6-8 to start. Increase pace at least -2/-3 seconds with each rate

increase.

Row R 26/28/30+

Ski 44/46/48+

-

3x (5-1) strict chest to bar pull up ladder

-

100x band face pulls

100x band good morning

STR

S w/u

-

30 sec Dead bugs + 10x BW SLDL (each side) + 15x Banded Bent Over Row

3 rounds, rest as needed

-

Deadlift 4x6 @ 70-75%

3-5 min rest

-

Superset of 3 sets:

12-15x Elevated DB RDL @ RPE 8

10-12x KB Gorilla Row @ RPE 8

60s Rest, Repeat

-

BW Side Step-ups 3 x 60s max reps

-

6 AMRAP

200m Row/Ski + 15x Devils Press

E26 STR MN

S w/u

-

5x pull up + 10x hollow hold banded lat pull down + 15x band pull apart

3 rounds

-

M.E. Upper: BP

-

4x12 DB BP

4x12 pendely row

4x12 skull crusher

-

8x 20/10 G2S @ 100#

-

5min max rep cross body hammer curl

ETAC

S w/u

-

DB complex: 6x of each

LDBR + FDBR + High pull + curl + OHP + push up

-

M.E. Upper: 

1 board Football bar BP

-

3x2 @ 80-85%

-

3x 60/60 max rep rolling DB press

-

3x12 T-bar row

-

3x max rep LDBR @ 25# + 

3-4min rest between

STR

S w/u

-

Single Arm KB Complex:

10x Swing + 8x C&P + 6x Sn. + 4x Windmill + 2x TGU

2 rounds e. arm, rest as needed

-

15x 30/90 Row/Ski/Bike @ 2k - 5/7

-

3 x 1 min Farmer Hold Heavy

E26 MMA S&C

S w/u

-

BB complex 10 min EMOM

1x DL + 2x Hang clean + 3x PP

-

12x 90/60 Row @ 2k + 7/8sec

-

5x10 hanging leg raise