E26 STR MN

S W/U

-

15x sqt + 10x KBS + 2x G2S @ 80#

3 rounds

-

M.E. Lower:

DL off 4” blocks against heavy bands

-

4x1 @ heavy singles

-

4x8 Tbar row

4x8 weighted bulgarian split sqt

-

15m heavy yoke carry + 10x KBS + 15m heavy yoke carry + 1min rest

3 rounds

Hypertrophy

S w/u

-

400m sled drag

-

3x5 (5x RDL + 5x BS + 5x Goodmorning ) @ BB

-

Warm up Trap bar DL to 80% 5 sets

-

10min EMOM

1x DL @ 80% + 2x Knee jump

-

Bow Bar BS

30x @ 40% +15

20x @ 50% +15

4x15 @ 60% +15

3min rest between sets

-

4x15 Rev hyper

4x8 bulgarian split sqt

-

8x 20/10 tabata assault bike

ETAC

S W/U

-

12min alternating EMOM

1. 15x KBS @ 16/24kg

2. 5x burpee

3. 10cal or 100m run

-

3x20 Sumo DL @ 30% 1RM

3x20 conventional DL @ 30% 1RM off 4” deficit

-

3x12 Goodmorning

3x10 bulgarian split sqt

-

8x20/10 tabata Row/bike/run/ski

2min rest 

4x20/10 tabata row/bike/run/ski

PE

S w/u

-

Keep a medium weight KB moving for 5min

-

8x heavy DBL KB clean + 2min Row/ski @ 2k pace

3 sets, 2min rest between

-

5min rest

-

1x DBL KB clean + 7x Rack sqt + 90sec AD/AB @ hard pace

3 sets, 2min rest between

-

20x push up + 50x mountain climber +

15x push up + 50x mountain climber +

10x push up + 50x mountain climber

For time

*FE push up: 13-10-7

E26 STR MN

 S w/u

-

3x10 push up

3x10 dislocate

-

8x2  axel bar PP @ 40% + mini red bands

1min rest between

-

12x3 BP @ 50% + 25% bands

*alt grip every 4 sets - close, wide, reg

1min rest between

-

1-10-1 push up ladder

*15m med ball carry @ 100# + after each set

ETAC

S W/U

-

10min TGU practice

-

10x Snatch Grip high pull @ 50% + 2min Row @ 2k pace

3 sets, 2min rest

-

5x sumo DL @ (60% + 25% bands ) + 1min SKi @ 2k -3/5sec

3 sets, 2min rest between

-

3x 30m DB Bear crawl 

M @ 60#+

F @ 40#+

-

100x leg curl

100x triceps push down

Seminar Prep

S w/u

-

10min TGU practice

-

10x GS + 10x burpee + 500m Row

4 sets, 2min rest between

-

100x step up

-

400m sled drag

E26 STR MN

S w/u

-

10x 15m trap bar farmers carry

-

10x3 box sqt  @ 55% + 25% bands

1min rest

-

10x3 DL @ 55% + 25% bands

1min rest

-

warm up yoke carry

4x 30m yoke carry @ 2.5x BW

-

100x leg curl

Hypertrophy

S w/u

-

15x push up + 10x band pull apart + 5x hollow hold banded front raise

3 rounds

-

W2H BP

-

5x3 @ 80%

After each set 10x mace 360

-

Max rep Drop sets: seated OHP

40-30-20

3 sets, 3min rest between

-

100x dips

ETAC

S w/u

-

10min EMOM

1x C&J

start light and increase weight accordingly

*EMOM over if missed lift 

-

6x3 bow bar bs @ 60 % + 25% bands

1min rest between

-

6x3 BP @ 55% + 25% bands

1min rest

*alt grip every 2sets close, wide, reg

-

10x Step Up w/2x20-30#DB +

15x hyper

4 rounds

-

5x burpee every 30sec for 10min

PWR

S W/U-

3 Rounds:

30m bear crawl

10x mountain climbers

10 banded rows

-

5 Rounds

1 minute stations:

box jumps

tire hammer

bike erg cals

KB swings

rest

-

stretch/rollout

Seminar Prep

Rest

E26 STR MN

S w/u

-

400m sled drag

-

30min easy pace bikeErg

-

100x reps of each

1. banded triceps push down

2. face pull

3. leg curl

Hypertrophy

S w/u

-

1x PC + HC + FS

Every 30sec for 10min

-

Warm up sumo DL W/red bands to 80% within 5 sets

-

10min EMOM

1x Sump DL @ 80% w/red bands

-

FS 

30x @ 40%

20x @ 50%

4x15 @ 60%

2-3min rest between sets

-

4x15 Rev hyper

4x8 T-bar row

ETAC

S w/u

-

20x dislocate

-

2x30m OH carry @ BB

*every step 1x OHS

-

10x 400m Row/ski + 2min rest 

@ 2k -1sec

-

10min easy pace bike

PWR

S W/U

3 Rounds:

10 mace 360 (each direction)

8 mace back squat

6 mace barbarian squat

-

3 Rounds:

15x squat clean throw;, broad jump to med ball

M 30 /F 20

** 3 min rest between rounds

-

5x 250m row/ski (RPE 8-9) + 5 med ball G2S

** rest 1 min between

-

4x 1 min heavy suitcase carry

** switch hands @ 30s; rest after each minute carry

Seminar prep

5x (5-1) pull up ladder

-

X push up every 30sec for 5min

M: 10

FE: 5

-

30min bike @ 65% MHR

E26 STR MN

S w/u

-

3x10 FDBR

3x10 LDBR

3x10 Rev Fly

-

M.E. Upper: close grip BP

-

5x1 BP @ 85%

-

4x 60/60 single arm KB PP @ 24kg

*2sets each arm

-

400m OH carry @ BB

*15x push up everytime bar is lowered

Hypertrophy

S w/u

- 

20x dislocate

-

5x 5-1 pull up ladder

-

15x 30/90 Row @ 2k-5sec

*during rest 10x KBS @ 24/32kg

-

100x band good morning

100x band face pulls 

-

800m sled drag

ETAC

S w/u

-

DB Complex; 6x of each

LDBR + FDBR + Curl + Man maker

3 sets @ increasing weight

-

M.E. Upper: 

Push Press 

-

4x1 @ 85% 

-

5x weighted pull up + 10x dip

5 rounds

-

max rep LDBR @ 25# or more

3 sets, full rest between