Hypertrophy

S w/u

Bow Bar

2x10 @ 50%

2x7 @ 60%

2x4 @ 70%

-

10x3 BP @ 50% + 30% bands

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

1min rest between

-

Seated DB OHP 

10x10

2min rest between

-

100x triceps push down

100x band pull apart

ETAC

S w/u

-

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

3 rounds

-

12x3  BS box sqt  @ 50% + 35% bands

1min rest between

-

12x3  DL @ 50% + 25% band tension

*chase each set with 3x high box jump

1min rest between

-

4x8 BB RDL

-

100x KBS @ 20/32kg

without setting KB down

*25cal AB penalty if dropped

E26 STR MN

Rest

Hypertrophy

S w/u

-

400m sled drag

-

BS

4x4 tempo sqt @ 67% (4sec lower)

-

W2H sumo DL

5x5 @ 70% + 10# from last week

-

4x15 Rev hyper

4x8 RDL

-

3x50 banded leg curl

ETAC

S w/u

-

50x TGU + windmill

-

8x 90/60 Row/ski

@ 2k + 3/4sec 

-

100x banded triceps push down

100x band goodmorning

-

800m sled drag

PE

S W/U

-

10 min TGU Practice @ 10-20# 

-

15x 30/90 Row/Ski/Bike @ 2k -7 

*During Rest 7/10 Push-up 

-

100x Banded Tricep Ext. 

100x Banded Leg Curl

E26 STR MN

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

- 

400m sled drag

-

FS

10x @ 30%

2x5 @ 50%

2x4 @ 60%

3x2 @ 70% +

-

4x 6-1 pull up ladder

-

100x band pull through

100x band face pulls 

-

20min easy pace bike

ETAC

S w/u

-

10-1 push up ladder

*chase each set with 10x mace 360

-

M.E. Upper: 

FB Bar close grip BP

-

5x6 FB bar wide grip floor press

-

50x pull up

*break up however you want 

-

3x60/60 max rep single arm alt KB C&P

M @ 24kg

FE @ 12/16kg

-

5x5 strict T2B

PE

S W/U

-

10x T-Spine Rotations + 10x Banded Pull Apart + 10x Prone Blackburn Rotations

3 rounds

-

M.E. Upper: Close Grip BP 

-

3x5 Close Grip BP @ 75-80%

2 min rest 

-

4x10-15 Seated Low Band Row 

4x10-15 Seated 1-Arm KB Z Press

-

4x30/30 Russian Twist with Med Ball  

E26 STR MN

60min walk W 20/30# pack

Hypertrophy

S w/u

-

20x dislocates

-

SSB 

5-4-3-2-1

Start @ 60% and adjust as needed

*Between sets 10x mace 360

-

W2H BP -

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

-

4x8 DB curl

4x12 dip 

-

2x50 triceps push down

ETAC

S w/u

-

30min row/ski @ 2k + 20sec

R20/40

-

100x band pull apart

100x leg curl

-

100x push up

Fe= 70x

PE

S W/U

-

30m Monster Walk + 5/e. KB Cossack Squat + 10x Banded OHP 

3 rounds 

-

M.E. Lower: Paused DL (@ knee w/ 3 ct. pause) 

-

3x3 DL @ 80-85% (Pause @ knee w/ 3 ct. pause 1st 2 reps)

-

4x8 Stiff Leg KB DL off Deficit

4x10 DB Hip Thrust 

Rest 1-2 mins

-

6 min AMRAP

9x DB PP + 15x DB DL + 21x Wall Ball

E26 STR MN

S W/U

-

12min alternating EMOM

1. 15x KBS @ 16/24kg

2. 4x box jump

3. 2x G2S @ 80#

-

3x20 Sumo DL @ 30% 1RM

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

-

3x12 Goodmorning

3x10 bulgarian split sqt

-

800m sled drag

Hypertrophy

S w/u

-

400m sled drag

-

10x2 Power Clean

1min rest between

-

W2H BS

-

10x10 BS @ 60%

+5-10# from last week

2min rest between

-

4x15 Rev hyper

4x8 Good morning

-

3x1min banded leg curl

ETAC

S W/U

-

10x2 weighted Knee Jump

-

M.E. lower:

zercher Sqt

-

4x10 forward banded sumo DL

-

4x12 Hyper

4x10 Goodmorning 

-

4x60m suitcase carry

-

10min foam roll

E26 STR MN

 S w/u

-

2x 30/30 PP *rest hell style

-

100x mace 360

-

10x3 axel bar PP @ 50% + red bands

1min rest

-

9x FB BP @ 50 % + 30% bands

1min rest between

*wide or cose grip based on BP 1RM failure

-

6x 30m DB bear crawl @ 2x 70#

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% + 35% bands

*4sets each grip wide, close, reg

1min rest between

-

10-1/1-10 ladder

KBS /Burpee

M @ 32kg

F @ 20kg

PE

S w/u

-

400m Sled Drag

-

Single Arm KB Complex: 4 reps each

KBS +

KB Clean +

KB Rev Lunge +

KB Half Kneeling Press +

KB Bent Row

4-5 rounds

-

10x 90/60 Row/Ski@ 2k +3/4

-

10 min Various Carries