PE

S W/U

-

10x Squat + 10x Split Jump + 5x Push-up

3 rounds

-

Evens Only Ladder: 1000 - 200m Row / 200m - 1000m SkiErg 

• Between each you must complete: 

  • 6x Alt. DB Snatch + 8x Burpee 

-

8x 20/10 Plank Up Downs 

E26 STR MN

S w/u

-

5-1 G2S ladder @ 80# 

after each rung 3x box jump

-

10x3 bow bar BS @ 60% + 25% bands

1min rest between

-

10x3  DL @ 50% + 35% bands

 1min rest between

-

4x12 DB curl

4x12 hyper

-

8x 60m sled pull @ increasing weight

Hypertrophy

S w/u

-

Chamber bar

2x10 @ 50%

2x7 @ 60%

2x4 @ 70%

-

12x3 BP @ 50% + 25% bands

(do wide grip if fail on chest, close if fail on lock out)

1min rest between

-

Seated DB OHP 

10x10

2min rest between

-

4x8 fat grip DB curl

4x12 dip

ETAC

S w/u

-

10x KBS + 10x BB good morning + 30m suitcase carry

3 rounds

-

5x5  BS box sqt  @ 50% + 35% bands

1min rest between

-

5x5  DL @ 50% + 25% band tension

1min rest between

-

4x8 BB RDL

-

500m Row + 50x KBS + 30m trap bar farmers carry @ BW + 40x lunge + 20x  box jump

2 rounds for time

PE

S W/U

-

BB Complex: 6x of Each 

DL + BR + HC + FS + PP + BS 

3 sets @ increasing weight

-

5x5 BS @ 65% + 25% Bands

1 min Rest

-

5x3 BP @ 65% + 25% Bands 

1 min Rest

-

50-100x Push-ups

-

For Time 

20/15 Cal Row/Ski + 20x DB Thrusters + 10x Burpee Box Jump Overs 

E26 STR MN

Rest

Hypertrophy

S w/u

-

400m sled drag

-

4x4 tempo sqt @ 65% (4sec lower)

-

W2H sumo DL

5x5 @ 70% + 10# from last week

-

4x15 Rev hyper

4x8 Good morning

-

3x50 banded leg curl

ETAC

S w/u

-

6x 30/30 Row @ 2k-5

6min rest

6x 30/30 Ski @ 2k -5

6min rest

6x 30/30 AB

-

50x banded triceps push down + banded face pull + leg curl

3 rounds

PE

S W/U

-

Strict Pull-up *can use a band if needed 

Accumulate Max unbroken set 

3 min rest

Accumulate Max unbroken set 

-

3 x 2000m Row/Ski + 4 min rest

1. 2k + 18

2. 2k + 15

3. 2k + 12 

- 

100x Banded Face Pulls 

100x Banded Prone Hamstring Curl

E26 STR MN

S w/u

-

15x band pull apart

10x push up

5x pull up

3-4rounds

-

M.E. Upper: Bow Bar BP

-

4x8 DB incline press

4x8 single arm KB Row

-

3x 60/60 alternating KB Clean & Press

-

3x1min farmers carry death march

Hypertrophy

S w/u

- 

400m sled drag

-

FS

10x @ 30%

2x5 @ 50%

2x4 @ 60%

2x2 @ 70%

3x1 @ 80%+

-

4x 6-1 pull up ladder

-

100x band pul through

100x band face pulls 

-

20min easy pace bike

ETAC

S w/u

-

15x band pul apart +

15x band high pull

3 rounds

-

2x30/30 PP

*Rest in OH hold

-

M.E. Upper: 

PP/jerk

-

4x1 4sec press into pins @ sticking point

-

3x15 DB BP

3x15 KB single arm Row

-

5min FLR

PE

S W/U

-

5x Inchworm + Push-up + 10x Hollow Hold Lat Pull Down + 10x Tuck Pull through 

3 rounds

-

M.E. Lower: BB Strict Press 

Work to 1 rep max, then 

3x5 @ 80-85% (Hold last rep 5 sec overhead)

2 min rest 

-

4x10-15x DB Rows

4x8-20 Lying Tricep Ext. w/ DB 

Rest 1-2 mins

-

20-30 sec Weighted Plank + 

10-12x Side Bend

3 rounds 

E26 STR MN

 S w/u

-

30min empty sled walk

-

100x banded leg curl

100x banded good morning

Hypertrophy

S w/u

-

20x dislocates

-

SSB 

5x  @ 30,50, 60, 65, 70, 75%

*Between sets 20x mace 360

-

W2H BP -

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

-

3x 60/60 rolling DB press

-

100x triceps push down

-

5min FLR

ETAC

S w/u

-

6x30m sled drag @ increasing weight

-

6x 500m Row/ski + 2min rest

@ 2k pace

Row R28

Ski R48

-

50x TGU @ 10-20#

PE

S W/U

-

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

3 rounds 

-

M.E. Lower: 3 ct. Pause Front Squat

Work to 1 rep max, then 

3x3 @ 80-85% 

2 min rest 

-

4x8/e. Front Foot Elevated Split Squat

4x10/e. B-Stance RDL

Rest 1-2 mins

-

7 Min AMRAP 

2-4-6-8 Devils Press + 30m OH Carry 

E26 STR MN

S W/U

-

3x10 sqt

3x5 goblet sqt

3x5 box jump

3x5 BB RDL

-

M.E. Lower:

Sumo BS box sqt

-

5x1 @ 85%

-

10x KBS + 15m farmers carry

8 sets, 1min rest between

-

4x12 hyper

Hypertrophy

S w/u

-

400m sled drag

-

10x KBS + 3x box jump

5 rounds

-

W2H BS

-

10x10 BS @ 60%

+5-10# from last week

2min rest between

-

4x15 Rev hyper

4x8 BB RDL

-

8x 20/10 tabata AB

ETAC

S W/U

-

10x2 weighted seated jump

-

M.E. lower:

Sumo DL

-

4x2 Sumo DL @ 80-85%

-

4x12 Hyper

4x12 T-bar row

4x8 weighted bulgarian split sqt

-

3x1min band leg curl

3x12 KB side bend