PE

S W/U

-

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

3 rounds 

-

10-1 DBL KB Clean + Press Ladder 

Between each: 15m KB Bear Crawl + 30 sec Assault Bike Sprint + 15m KB Bear Crawl 

@ 2x 16/23kg KBs

-

2 min BW Walking Lunge 

-

3x 20-30 sec Weighted Plank 

E26 STR MN

S w/u

-

2x Box sqt @ 65% + 3x strict pull up

10 sets, 90sec rest between

-

10min EMOM

1x DL @ 80% off deficit

-

2x15 ultra wide sumo DL

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2x 5min death march

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100x banded good morning

100x banded upright row

-

4x20 hyper @ 25% of BS 1RM

ETAC

S w/u

-

10x KBS + 5x GS + 5x box jump

5 rounds

-

8x3 SSB @ 60% + 25% bands

1min rest between

-

12x3 DL @ 50% + 25% bands 

-

4x8 RDL

-

35cal AB +

30-20-10 (KBS + Box Jump reps of each) +

35cal AB

for time

ETAC

S w/u

-

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

3 rounds

-

12x3  BS box sqt  @ 50% + 30% bands

1min rest between

-

12x3  DL @ 50% + 30% band tension

1min rest between

-

4x8 BB RDL

-

30x G2S @ 50% BW for time 

PE

S W/U

-

30 sec Dead Bug + 10x BW SLDL (each side) + 15 Banded Bent Row 

3 rounds 

-

10x 2 BS @ 70% 

1 min rest

-

10x1 DL @ 70% 

1 min rest 

-

10x Banded GS + 10x Banded Pull Through

5 rounds

-

3x 500m Row/Ski + 60s rest

E26 STR MN

S w/u

-

5x10 BB box step up

*increase weight each round

-

10x 30/90 Row

*during rest 30m farmers carry @ 2x 32kg KB

-

4x 30/30 hollow hold

ETAC

S w/u

-

9000m Row/ski 

@ 2k + 17/18sec

Row R20

Ski R42

-

6x30m suitcase carry

PE

S W/U

-

Single-Arm KB Complex: 

8x Swing + 6x Clean/PP + 4x Windmill + 2x TGU 

6 rounds, 3 each arm 

-

5x 1500m Row/Ski + 3 min Rest

@ 2k + 18 **increase each round if possible 

-

100x Banded Face Pulls

100x Banded Prone Hamstring Curls

E26 STR MN

S w/u

-

5x pull up + 10x hollow hold banded lat pull down + 15x band pull apart

3 rounds

-

W1 1RM axel bar PP

-

4x12 pendely row

-

8x 20/10 G2S @ 100#

4min rest

4x 20/10 G2S @ 150# 

-

5min max rep cross body hammer curl

ETAC

S w/u

-

10min light weight TGU warm up

-

M.E. Upper: 

banded deadstop BP

-

4x6 close grip dead stop BP

-

4x12 Rolling DB press

4x12 Kneeling KB strict press

-

5min Ring FLR 

PE

S W/U

-

10x T-Spine Rotation + 10x Banded Pull Aparts + 10x Prone Blackburn Rotations 

3 rounds

-

M.E. Upper: Wide Grip BP 

-

3x5 Wide Grip BP @ 75-80%

2 min rest

-

4x10-15 Seated Low Band Row

4x10-15 Seated 1-Arm KB Z Press 

-

4x 30/30 Russian Twist 

E26 STR MN

 S w/u

-

800m light sled march 

-

200x banded triceps extension

200x band pull apart

-

20min light bike

ETAC

S w/u

-

800m Sled drag

-

3x1000m + 5min rest

@ 2k + 2/3sec 

*increase speed each round if possible

-

50x bend leg curl + face pull + band goodmorning

3 rounds

PE

S W/U

-

20 e. Way Monster Walks + 5 e. KB Cossack Squat + 15x Banded OHP 

3 rounds

-

M.E. Lower: 3 ct. Pause Back Squat 

Work up to 1 rep max for the day

-

3x3 Back Squat Pause at 1st 2 reps for 3 ct. @ 80-85% of Top Single

2 min rest

-

4x12/side B-Stance Hip Thrust 

4x10/side DB Lateral Box Step Ups 

-

12-10-8 

Alt. Dead Stop KB Clean & PP + 

KB Goblet Squat + 

Alt. KB Plank Reach 

After each round: 20x KBS 

For Time

E26 STR MN

S W/U

-

10x5 Heavy KBS + 30m suitcase carry

-

ME Lower: Reverse band DL 

-

4x12 heavy BB RDL

4x12 Hyper

-

3x1min Death march holding hussafa stone 

-

800m slad drag

ETAC

S W/U

-

10min EMOM

2x PC + 2x box jump

-

M.E. lower:

Bow bar box sqt

-

4x2 @ 85%

-

4x12 Hyper

4x10 BB RDL 

-

8x 20/10 DB thruster

E26 STR MN

S W/U

-

30m bear crawl + 15x push up 

3 rounds

-

5x5 BP @ 50%

2min rest between

-

10-1 PP Ladder @ 95-135# 

100m run sprint after each rung of ladder

For time

-

4x30/30 hollow hold

ETAC

S W/U

-

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

3 rounds

-

12x3 PP @ 50 % + mini red bands

1min rest between

-

12x3 FB BP @ 45% + 25 % bands

*4sets each grip wide, close, reg

1min rest between

-

“Those Burpees Suck”

10x pull up +

20x KBS + 

30x box jump +

40x push up +50x sit up +

60x burpee +

10x pull up

PE

S w/u

-

5x10 Box Jump

5x10 Mace 360/e. side

-

30 min Row/Ski/Bike @ 2k + 20

-

DBL KB Carry Complex

Overhead 30m + Front Rack 30m + Suitcase 30m

3 rounds

E26 STR MN

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

-

warm up BB lunge

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

-

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

4 sets

-

800m sled drag