E26 STR MN

 S w/u

-

10x band pull apart + 10x band push up + 10x DB strict press

3 rounds

-

10x3 axel bar PP @ 50% + red bands

1min rest

-

9x bow bar BP @ 45% + 30% bands

1min rest between

-

5x30m searcher yoke carry

-

20x med ball G2OH @ 80# for time

-

3x1min rolling DB press @ 20#

ETAC

S W/U

-

5x inch worm + 10x DB PP + 15x band pull apart

3 rounds

-

5x5 PP @ 50 % + mini red bands

1min rest between

-

12x3 FB BP @ 45% + 30% bands

*4sets each grip wide, close, reg

1min rest between

-

10x pull up +

20x Burpee + 

30cal ski

2 rounds for time

PE

S w/u

-

10 min TGU Practice 10-20 #

-

30 min Row/Ski

@ 2k + 14 or faster

-

4 x 1 min Heavy KB Hold

PE

S W/U

-

1-10-1 Push-up Ladder 

-

4 rounds for time

500m Row + 

16. Alt. Box Step-up  

--2 min rest AFTER all 4 rounds completed--

4 rounds for time

10/7 Cal Bike (Assault/Airdyne) 

40-30-20-10 Box Jumps 

--2 min rest AFTER all 4 rounds completed-- 

4 rounds for time 

250m Ski 

15x KBS 

-

Cool down

Hypertrophy

S w/u

-

BS warm up

5x @ 50%
4x @ 60%
3x4 @ 70%

-

20x dislocate

-

warm up seated DB OHP

10x10

2min rest between

-

4x10 DB curl

4x10 dip

-

100x band pull apart

100x triceps push down

E26 STR MN

S w/u

-

15x sqt + 10x KBS + 5x GS + 10x SLDL

3 rounds

-

10x3 BS @ 60% + 25% bands

1min rest between

-

10x3  DL @ 50% + 35% bands

 1min rest between

-

4X12 hyper

-

30m trap bar farmers carry @ 225 + 

10cal assault bike

5 rounds for time

-

5x10 weighted side bend

ETAC

S w/u

-

BB complex: 4x of each

DL + BR + HC + FS

4 sets @ increasing weight, 1-2min rest 

-

5x5  BS box sqt  @ 50% + 30% bands

1min rest between

-

5x5 Sumo DL @ 50% + 30% band tension

1min rest between

-

5x DBL KB rack sqt + 30m farmers carry + 5x DBL KB rack sqt + 30m farmers carry

3 sets, 1min rest

M @ 2x 24kg

F @ 2x 16kg

-

5min AMRAP

1x G2S @ 50% BW + 2x box jump

PE

S W/U

-

6x 30/30 Ball Slam + Box Jump Over

-

5x5 BS @ 60% + 25% Bands 

1 min rest

-

5x5 DL @ 65% + 25% Bands 

1 min rest 

-

5x 10-15x Banded Pull Through 

-

30 cal Row/Ski + 30 DB Push Press + 

20 cal Row/Ski + 20 DB Push Press + 

10 cal Row/Ski + 10 DB Push Press 

For time 

E26 STR MN

S w/u

-

50x TGU @ 15-25#

-

3x (5-1) pull up ladder

*alt grip after each ladder

-

10x 30/60 Row

-

5x10 fat bar curl

Hypertrophy

S w/u

-

400m sled drag

-

4x4 tempo sqt @ 63% (4sec lower)

-

W2H sumo DL

5x5 @ 70% + 10# from last week

-

4x15 Rev hyper

4x10 bulgarian split sqt

-

3x50 banded leg curl

ETAC

S w/u

-

10x KBS + 10sec rest

10 rounds

M @ 24/32kg

F @ 16/24kg

-

30min  Row/ski/run

row/ski @ 2k + 20sec

Row R20

Ski R40-42

Run @ 5mile avg  + 15sec

-

50x banded triceps push down +

50x face pull +

50x leg curl

3 rounds

PE

S W/U

-

Single Arm KB Complex: 10-2 *evens only 

KBS + C&P + Snatch + Windmill + TGU 

-

10x 90/60 @ 2k + 7-8

-

100x Banded Tricep Ext. 

100x Banded Glute Bridge

E26 STR MN

S w/u

-

20x dislocate

-

2x30/30 PP*rest hell style

-

M.E. Upper: Axel bar clean and press

-

4x6 Close grip FB bar floor press

-

3 sets max rep dip

3min rest between

-

50x banded triceps push down

50x face pull

2 rounds

HypErtrophy

S w/u

- 

20x dislocate

-

Chamber sqt

5x @ 30%

4x @ 50

3x @ 60

2x @ 70%

3x1 @ 80% +

-

4x 6-1 pull up ladder

-

10x 30/90 row/ski/ab

@2k -7

-

100x band pul through

100x band face pulls 

-

400m sled drag

ETAC

S w/u

-

10-1 push up ladder + 100m ski

-

M.E. Upper: 

Bow Bar Banded BP

-

4x12 incline DB press 

-

5x20 rolling DB press

5x5 weighted chin up

-

100x push up

*F= 70

-

5min Ring FLR

PE

S W/U

-

5x Inchworm + 2x Runners Stretch +

10x Hollow Hold Lat Pulldown + 

10x Tuck Pull Through + 

3 rounds 

- 

M.E. Upper: 2-3 ct. Pause BP 

Work up to 1 rep max

-

3x5 2-3 ct. Pause BP @ 75-80%

2 min rest

-

4x10-15 DB Rows

4x8-20 Lying Tricep Ext. w/ DB

Rest 1-2 mins

-

20-30 sec Weighted Plank + 10-12x Side Bend 

3 rounds

Hypertrophy

 S w/u

-

Warm up bs

5x @ 60, 65, 70%
2x4 @ 75%
-

10x push up + 10x mace 360

4 rounds

-

W2H BP

10x10 @ 5# more than last week if all reps and sets completed

2min rest between

-

4x12 skull crusher

4x12 side bend

-

100x triceps push down

ETAC

S w/u

-

3x 1250m Row/ski + 5min rest

*500m @ 2k +8 R28/46

 500m @ 2k + 5

R30/48

250m @ 2k +2

R32+/50+

-

1mile sled drag @ 24/45#

Hypertrophy

S w/u

-

400m sled drag

-

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

-

W2H FS

-

10x10 BS @ 60%

2min rest between

-

4x15 Rev hyper

4x8 BB RDL

-

6min AMRAP

10cal AB + 30m farmers carry @ 2x24/32kg KB

E26 STR MN

S W/U

-

15m KBS hop + 30m lunge

3 rounds

-

M.E. Lower:

Sumo + conventional DL 

-

5x1 DL into pins @ sticking point

-

6x3 yoke stand ups from sqt sicking point

-

4x12 hyper

4x8 pendley row