ETAC

S W/U

-

10x Sqt + 10x KBS + 5x box jump

4 rounds

-

M.E. lower:

Sumo DL 

-

3x1 Sumo DL @ 85-90%

-

4x10 Hyper

4x8 RDL

-

6x 30m heavy sled push 

-

8x 20/10 Tabata DB Thruster @ 15/25#

PWR

S W/U

-

2 round: 30m bear crawl + 30m side crawl +30m pike crawl

-

4x5 Strict Press

@ 70-75% 2-3 min rest

-

5 min AMRAP:

10 burpee

10 piston press

-

5 min Front Leaning Rest

ETAC

S W/U

-

12min alternating EMOM

1. 6x burpee

2. 12x KBS

3. 12cal

-

10min EMOM

2x DL @ 75% off 4” deficit  

-

8x PP @ 60% + 2min hard row/ski/bike/run 

4 sets, 2min rest between

-

10min AMRAP

1x man maker @ 15/30# + 15m bear crawl + 5x T2B + 15m bear crawl

*+1x man maker each round

STR

Single Arm Push Press

5 x 10 @ Light weight

-

4 x 1000m Row/Ski/Bike + 3 min Rest

@ 2k + 5/7

-

3 rounds:

12x GS +

12x Jumping Sqt +

10x Suitcase DL +

200m Suitcase Carry

E26 STR MN

S w/u

-

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

10 sets, 90sec rest between

-

10min EMOM

2x DL @ 75%

-

6x 30m heavy yoke carry

-

4x20 hyper @ 25% of BS 1RM

-

100x banded leg curl

ETAC

S w/u

-

BB complex: 1x Power clean + Hang clean + 2x split jerk

or

Snatch + Hang snatch + 2x OHS

7sets, 1-2min rest

-

5x5 SSB @ 50 % + 30% bands

1min rest between

-

5x5 BP @ 45% + 30% bands

1min rest

-

4x10 hyper @ 60% of BS

-

10x KBS @ 24/32kg + 

10x box jump +

10x burpee

4 rounds for time

E26 MMA S&C

S w/u

-

Bulgarian bag complex

10x spin + 10x clean + 10x spin + 10x lunge

4 sets, rest some between

-

Row/ ski ladder

1000m + 2min rest

750m + 2min rest

500m + 2min rest

250m + 2min rest

500m + 2min rest

750m + 2min rest

1000m

-

150x banded triceps push down

150x banded face pull

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 or more

-

6x 30m Trap bar farmers carry

-

4x1000m + 4min rest

@ 2k +3/5sec

open rate

-

100x band face pulls

100x band good morning

STR

S w/u

-

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

3 rounds, rest as needed

-

Test 1RM Deadlift

-

Superset of 3 sets:

12-15x Elevated DB RDL @ RPE 8

10-12x KB Gorilla Row @ RPE 8

60s Rest, Repeat

-

21-15-9

G2S 30-50#

DB Single Arm Snatch 25/45 #

Hand Release Push-ups

For time

E26 MMA S&C

S w/u

-

15x 30/90 Row/ski

• during rest 10x push up

-

4x 30/30 hollow hold

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: PP

-

3x15 Floor press (alt grip every 3 reps)

-

4x8 KB PP

4x8 Gorilla row

-

200x band triceps push down

ETAC

S w/u

-

DB complex: 6x of each

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

-

M.E. Upper: 

Football bar BP

-

3x6 FB bar Floor Press @ 70% (alt grip every 2x reps)

-

5x10 weighted Dip

5x5 weighted pull up

-

10x 30/30 ski 

STR

S w/u

-

10 min TGU Practice 10-20 #

-

6 x 500m Row/Ski + 2 min Rest

@ 2k pace

-

3 x (1-5) Pull-up Ladder

E26 MMA S&C

S w/u

-

DBL KB complex: 4x reps of each

Swing + Snatch + Clean + Rack sqt + DL

5 sets, 1-2min rest between

-

8x3 axel bar PP @ 70%

2min rest between

-

3x12 DB BP

3x6 weighted pull up

-

8min AMRAP

6x single arm DB snatch @ 40# (3x each arm) + 6x T2B + 150m Row

E26 STR MN

 S w/u

-

10x 30/90 Row

During Rest 1x G2S @ 80# + 30m farmers carry @ 2x 24kg KB

-

100x red banded triceps extension

200x red band leg curls

ETAC

S w/u

-

30min Row/ski

@ 2k + 20sec

Row R20

Ski R40

-

150x banded triceps push down

150x banded leg curl

-

5x10 T2B

STR

S w/u

-

10x Dislocate + 10x DB Floor Chest Press + 10x Y-T-Is (each way)

3 rounds, rest as needed

-

Test 1RM Bench Press

-

Superset of 3 sets:

10x DB Lat Pullover @ RPE 8

8-10x Rear Delt Flys @ RPE8

60s Rest, Repeat

-

500m Row/Ski @ 2k -3 + 1 min + 500m Row/Ski

E26 MMA S&C

S w/u

-

15x sqt + 10x KBS + 5x knee jump + 30m lunge

3 rounds

-

W2H FS + BS cluster

2x FS @ 80% + 3x BS @ same weight

4sets, 3-4min rest between

-

4x8 RDL

-

1min Death march shadow boxing + 30m bear crawl

3 sets, 1min rest between

-

4x 30/30 hollow hold

E26 STR MN

S W/U

-

5x G2S @ 80# + 10cal +1min rest

4 rounds

-

M.E. Lower: Snatch grip DL

-

5x1 heavy rack pull from below the knee

-

3x1min hyper @ 25% BS

-

3x10 weighted bulgarian split sqt

-

5x100 m heavy sled drag