E26 STR MN

S W/U

-

10min EMOM

3x atlas stone over yoke 

*must jump over yoke to get the atlas stone

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M.E. Lower:

SSB sumo box sqt

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7x2 yoke stand ups from ½ sqt 

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7x2 heavy 30m farmers carry

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4x12 hyper

ETAC

S W/U

-

10x2 Knee Jump to box jump

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M.E. lower:

Sumo stance Box sqt

-

4x1 85% +

-

4x12 BB RDL 

4x8 Hip Bridge

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10x 20/10 tabata Assault bike

-

100x band pull throughs

PE

S w/u

-

30m Monster Walk + 10x Banded Bent Row + 8x Cossack Squat (each side)

3 rounds, rest as needed

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M.E. Lower: Box Squat

Work up to 1 rep mx, then 2-3 reps @ 90%

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3x3 Box Squat @ 80-85% of Top Single

2 min Rest

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4x8/e. Front Foot Elev. Split Sqt

4x10/e. B-Stance RDL

Rest 1-2 mins

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E3MOM x 3

12/10 Cals + 10x Ball Slam + 10x Burpee

E26 STR MN

 S w/u

-

20x dislocate

-

DB complex: 6x of each

LDBR + high pull + FDBR + rev fly + Curl + OHP

3 sets, 1min rest between

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10x3 DBL KB PP

1min rest between

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3 sets high rep earthquake BP

2min rest between

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100x Dip

100x band face pull

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5x10 Side bend

ETAC

S W/U

-

30m bear crawl + 15x push up 

3 rounds

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5x5 BP @ 50%

2min rest between

-

10-1 PP Ladder @ 95-135# 

100m run sprint after each rung of ladder

For time

-

5x30/30 hollow hold

E26 STR MN

S w/u

-

4x 60m sled push @ increasing weight

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10x3 BS @ 60% + 25% bands

1min rest between

-

10x3  sumoDL @ 50% + 25% bands

 1min rest between

-

3x10 snatch grip DL

-

1min Death march + 1min hyper @ 25% BS + 1min rest

3 rounds

Hypertrohpy

S w/u

-

3x10 LDBR

3x10 FDBR

3x10 REV fly

-

W2H BP

-

5x2 @ 85%

After each set 10x mace 360

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E2MOM for 20min

10x seated DB OHP

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100x dips

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5x5 weighted chin up

-

5min FLR

ETAC

S w/u

-

BB complex ladder: 

6-5-4-3-2-1 reps of each

DL + Bent Row + HC + FS + PP + BS 

start light and increase weight each round working to a heavy single rep complex

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warm up BB lunge

5x6 heavy BB lunge (3x reps each leg)

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30sec explosive step up + 30sec box jump + 1min step up + 1min rest

4 sets

-

800m sled drag

PE

S w/u

-

10min ALT EMOM
1. 5x burpee

2. 10cal Row/Ski

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1x PP every 6 sec for 2min @ 35/65# *Rest in front rack position between reps

2min rest

1x PP every 6 sec for 2min @ 35/65# *Rest in overhead hold between reps

IF BB is dropped from shoulders 30x burpee for time paid immediately

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10x burpee + 30m bear crawl + 1min Row/ski @ 2k-1sec

3 sets, 2min rest between

-

4x30/30 hollow hold

E26 STR MN

S w/u

-

single arm KB complex:

10x swing + 

8x snatch + 

6x C&P + 

4x windmill + 

2x TGU

3sets each arm, rest as needed

-

easy pace 20min row

-

3x (5-1) pull up ladder

*alt grip after each ladder

Hypertrophy

S w/u

-

400m sled drag

-

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

-

E2MOM for 10min

2x  DL @ 80% w/red bands

-

SSB 

30x @ 40%

20x @ 50%

4x15 @ 60% +15#

2-3min rest between sets

-

4x15 Rev hyper

-

100x box step up @ 65#

ETAC

90min hike/walk

PE

S w/u

-

8min EMOM

3x BB Jump Sqt @ 45-95# + 1x box jump

-

10min EMOM

3x sumo DL @ (50% + red/black band) + 3x heavy KBS

-

50x KBS @ 16/24kg +

50cal Row/ski +

40x Goblet sqt @ 16/24kg +

40x push up +

30cal AB +

30x Goblet lunge @ 16/24kg +

20x burpee +

20x step up @ 16/24kg

for time

-

4x10 side bend

E26 STR MN

S w/u

-

5x pull up + 10x push up + 5x KB PP + 30m OH carry @ KB

3 rounds 

-

M.E. Upper: strict press from eye height

-

3x1 Press into pin @ sticking point for 3-5sec

-

3x15 FB BP @ 50-60% (5x reps wide,close, comp)

2min rest between

-

4x8 KB PP

-

4x12 skull crusher

4x12 fat bar curl

ETAC

S w/u

-

1-10 Ladder

Push up + KB/DB PP @medium weight DB

-

warm up with few set of pull ups and bench press

-

max rep BP @ 135 to failure + max rep pull up 

4 sets, 4min rest between

-

5min max rep cross body hammer curl @ light/Medium DBs

-

100x banded face pulls 

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 pul through

100x band face pulls 

-

800m sled drag

Hypertrophy

S w/u

-

20x dislocates

-

DB complex: 6x reps of each

Clean + Thruster + BR + Push up + 15m bear crawl

3 sets, 1min rest between

-

W2H strict press within 5 sets

-

10x10 BP @  + 5-10# from last week if all sets and reps completed 

-

100x push up

-

5min max rep cross body hammer curl

E26 STR MN

 S w/u

-

30min empty sled walk

-

100x banded leg curl

100x banded good morning

100x face pull

ETAC

60min Ruck with 35-50# pack at moderate pace

PE

S w/u

-

15x band pull apart + 10x push up + 10x banded up right row

4 rounds

-

7 sets to work to 1RM PP

-

3set max rep pull up with a 5sec lower

2min rest between

-

10x single arm devils press @ 20/35# DB + 15cal Row/ski

4 rounds for time

-

4x 30/30 mountain climber/flutter kick