ETAC

S W/U

-

2x30/30 PP

-

2x 30/30 MNT climber/FLR

-

8x2 PP @ 75%

1min rest between

-

9x3  BP @ 50% + 30% bands

*3sets each grip wide, close, reg

1min rest between

-

100x dips for time 

*any break = 20cal AB

PE

S w/u

-

5 min EMOM 

5x KBS + 5x Headcutter 

-

1000m Row 

*Every 2 min 10x Thrusters @ 25/35#

Into….

100 cal AS/AD Bike 

*Every 2 min 4x Burpees

2 rounds for time

-

5 min FLR

E26 STR MN

S w/u

-

10x2 Box sqt @ 70%

1min rest between

-

10min EMOM

2x DL @ 75%

-

4x10 hyper

4x8 BB RDL

-

15min AMRAP

2x Atlas stone over Yoke @ 100# + 30m yoke carry

*start @ BW on yoke and increase by 40# each round

-

4x10 single leg hip bridge 

ETAC

S w/u

-

2x 30/30 sqt

2min rest

2x 30/30 KBS

-

10x3  BS box sqt  @ 50% + 35% bands

1min rest between

-

10x3  DL @ 50% + 35% band tension

1min rest between

-

BW in cal on any machine

*EMOM 3x burpee box jump over @ 24”

-

6x30m suitcase carry

PE

S w/u

-

30 second Dead Bug + 10x BW SLDL + 10x Banded Bent Row 

3 rounds 

-

10x2 BS @ 75% 

1 min Rest

-

10x1 DL @ 75%

1 min rest

-

10x Banded Goblet Squat + 10x Banded Pull Through 

3 rounds

-

8x 20/20 Tabata Bike/Row/Ski 

E26 STR MN

S w/u

-

5x10 BB box step up

*increase weight each round

-

4x 30/30 hollow hold 

-

30min bike

ETAC

S w/u

-

800m sled drag

-

15x 30/90 Row 

*+1m each round

M: start @ 150m 

F: start @ 130m

**failure to increase meter = 10x burpee penalty for each failure. paid after the 15round

-

5min FLR

PE

 S w/u

-

10 min TGU Practice @ 10-20# 

-

3 x 2000m Row/Ski + 4 min Rest

1. 2k +16

2. 2k + 13

3. 2k + 10 

-

100x Banded Tricep Ext.

100x Banded  Leg Curl

E26 STR MN

S w/u

-

2x30/30 PP

10-1 push up ladder

-

ME upper: Floor press

-

3x3 @ 80%

-

4x8 T-bar row

4x8 Weighted dip

-

4x50 banded triceps push down

ETAC

S w/u

-

10x band pull apart + 10x mace 360

4 rounds

-

M.E. Upper: 

TGU

-

10-1 BP ladder @ 50% 1RM + 100m ski sprint 

-

100x sit up 

PE

S W/U

-

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

3 rounds

-

M.E. Upper: 3 ct. Pause Comp Bench Press 

*You will pause on your sternum 

-

3x5 3 ct. Pause on first 2 reps Comp 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

-

10x 250m Row + 2min rest

Start at 2k -4 and increase each round

-

50x bend leg curl + face pull + band goodmorning

3 rounds

PE

S W/U

-

10x Light Goblet Squat + 5x Inchworm + PU + 5x Hollow Body Hold (Hold for 2-3 secs) 

3 rounds 

-

M.E. Lower: Deficit DL 

-

3x3 Deficit DL @ 80-85%

2 min rest

-

4x12/side B-Stance Hip Thrust

4x10/side DB Lateral Box Step Up

-

4x2 mins on/2 mins off

12/10 Cal Row/Ski 

ME Devils Press 

E26 STR MN

S W/U

-

2x10 (RDL + BS) @ BB

-

6x30m Trap bar farmers carry

-

ME Lower: Chamber bar BS 

-

4x10 Goodmorning

4x10 Hyper

-

3x G2S @ 150# + 60m farmers carry @ 2x 32kg KB

4 rounds for time

ETAC

S W/U

-

10x KBS + 5x box jump

4 rounds

-

M.E. lower:

Reverse band DL 

-

4x2 @ 85%

-

4x8 Hyper

4x8 Goodmorning

-

500m ski for time

E26 STR MN

 S w/u

-

3x10 push up

3x10 dislocate

-

10x 2 axel bar PP @ 70% 

1min rest between

-

3x10 floor press

-

DB complex: 8x of each

LDBR + Rev Fly + FDBR + Rev Fly

3 sets, 2min rest between

-

10x single arm KB C&P + 100m ski

5 sets, 2min rest between

-

5x10 earth quake push up

5x20 band pull apart

ETAC

S W/U

-

20x dislocate

-

5x blackburn rotation +

10x push up + 15x band pull apart

4 rounds

-

5x5 PP @ 50% + red bands

1min rest

-

10x3 @ BP @ 55% + 25% bands

1min rest 

*5 sets grip on weakness 5 sets reg grip)

-

50x sit up + 10x pull up + 20x Alt KB C&P + 30x Burpee + 40x gorilla row + 50x sit up 

for time

ETAC

S W/U

-

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

3 rounds

-

10x3 PP @ 70%

1min rest between

-

12x3  BP @ 50% + 25% bands

*4sets each grip wide, close, reg

1min rest between

-

5x man maker + 

10x KBS +

15x ball slam

5 RFT

PE

S w/u

-

30 sec. BW Squat +

30 sec. BW Step-up +

30 sec. BW Box Jump +

30 sec. Rest

3 rounds

-

3x 1 min Row + 2 min Rest

4 interval block, 4 min rest between

1 Interval Block = 3x 1 min row/ski + rest

@ 2k -2/+1

-

3x60/30 KB Farmer Carry