E26 STR MN

 S w/u

-

3x10 push up

3x10 dislocate

-

10x 2 axel bar PP @ 70% 

1min rest between

-

4x10 floor press

-

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

5 sets, 2min rest between

-

5x10 earth quake push up

5x10 dip

5x20 band pull apart

ETAC

S W/U

-

20x bulgarian bag spin + 10x DB PP + 5x T2B 

4 rounds

-

5x5 PP @ 50% + red bands

1min rest

-

12x3 @ BP @ 45% + 25% bands

1min rest 

*alt grip every set

-

3x 60/60 rolling DB press

-

10min max cal Row 

*every 250m 30m Bear crawl

GPP

5 min Row/Ski @ Easy Pace

-

10x Squat + 5x Rev Lunge (e. side) + 10x Jump Squat + 5x Split Jump (e. side)

2 rounds

-

3x3 Windmill @ 16/32kg

-

5 Rounds of Quality Movement:

10x Push-ups

20x Wall Balls

20x Ball Slams

20x Box Jump

*at the end of the last round, finish with 100x Russian Twist

-

DBL KB Carry Complex:

Overhead 30m +

Front Rack 30m +

Suitcase 30m

3 rounds

GPP

S w/u

-

10x BW Squat + 10x KB RDL + 10x Banded Pull Apart 

3 rounds

-

4x (1-4) Banded DL Ladder @ 50% + 25% Bands 

(1:1 Work to Rest) 

-

21 cal Row/Ski

21 KBS @ 16/24kg

21 Burpee

15 cal Row/Ski

15 KBS @ 16/24kg

15 Burpee

9 cal Row/Ski

9 KBS @ 16/24kg

9 Burpee

For Time

-

Banded V-Sit Rotations x 30 reps

3 rounds

E26 STR MN

S w/u

-

1x Box sqt @ 80% + 5x KBS

10sets, 1min rest 

-

10min EMOM

1x DL @ 70% + mini red bands 

-

6x 30m heavy yoke carry

-

4x20 hyper @ 25% of BS 1RM

-

100x banded leg curl

ETAC

S w/u

-

1x PC + HC + FS

every 30sec for 10min

-

10x3 SSB @ 50% + 25% bands

1min rest between

-

10min EMOM

1x DL @ (70%+ black bands) + 1x weighted DB box jump

-

3x15 BB hip bridge 

3x10 bulgarian split sqt

-

500m Row +

50x Burpee box jump over for time

GPP

S w/u

-

10-1 Man Maker Ladder 

*In between 30m Bear Crawl 

-

30 min Row/Ski Max Meters 

*aim for 2k + 14/16

-

Superset of 2 sets:

Side plank 40 sec/side

Banded Lateral Walk 10/side

DB Alt. Box Step-ups 8/side 

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

-

3x 2250m Row/ski + 5min rest

1. 2k + 16-18 R20/340

2. 2k + 10-12 R24/44

3. 2k + 6-8 R28/48

-

5x20 hyper

5x10 earthquake push up

5x5 weighted pull up

GPP

S w/u

-

4 x 50% Pull-up Progression 

-

10x KBS + 10x Alt. Dead Clean Thruster + 

12x Alt. Goblet Lateral Split Sqt + 

16x Alt. Reaching KB Dead Bug

3 rounds

-

3 x 1000m Row/Ski @ 2k + 3/2 sec + 5 min Rest

*Increase Pace each round 

-

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

-

M.E. Upper: PP

-

3x15 Floor press (alt grip every 3 reps)

-

4x8 KB PP

4x8 Gorilla row

-

200x band triceps push down

ETAC

S w/u

-

10x LDBR + FDBR + REV fly

3 sets, 1-2min rest 

-

M.E. Upper: 

axelbar PP

-

3x1 @ 85-90%

-

4x12 DB pull over

4x8 JM press

-

8min AMRAP

4x KB Snatch @ 16/23kg +

6x T2B + 

10cal ski

GPP

S w/u

-

5x Inchworm + 3x Scap Push-up + 10x Hollow Hold Lat Pull Down + 10x Banded Tuck Pull Through 

3 rounds 

-

Pull-up Baseline Test (Record Max Time or Reps) 

*Refer to Whiteboard for which variation to perform

-

Warm-up Push Press

4x4 @ 70% *Hold for 5 seconds overhead on last rep

Rest 2 min 

-

10x Alt. DB Snatch @ 20/30# + 100m Row/Ski Sprint 

4 rounds for time 

-

Weighted Plank x 20-30 seconds 

Side Bend x 10/side 

3 rounds 

E26 STR MN

 S w/u

-

10x 30/90 Row

During Rest 1x G2S @ 80# + 30m farmers carry @ 2x 24kg KB

-

200x banded triceps extension

200x band pull apart

ETAC

S w/u

-

3x 750m Row/ski + 4min rest

start @ 2k +1 and increase if able

-

60x wall ball @ 10/15# +

50x sit up +

40x push up +

30x KBS @ 23/32kg +

20x burpee +

10x pull up

-

800m sled drag 

GPP

S w/u

-

DBL KB Complex: 

5x Clean + 5x Squat + 5x Push Press

3 rounds @ light KB 

-

Warm-up Back Squat, then

10x BS @ 50% + 2 min Row/Ski @ 2k Pace + 2 min Rest 

3 rounds 

-

3 min Rest

-

10 e. DB Step-up + 2 min Row/Ski @ 2k Pace + 2 min Rest 

3 rounds

-

20-30 Frog Pumps x 3

-

6 min AMRAP 

5x Box Jump + 5x Inclined Push-up + 5x Lateral Med Slams (e. side) 

E26 STR MN

S W/U

-

5x G2S @ 80# + 10cal +1min rest

4 rounds

-

M.E. Lower: Snatch grip DL

-

5x2 heavy rack pull from below the knee

-

4X8 SSB goodmorning

4x8 KBS

-

5x100 m heavy sled drag

ETAC

S W/U

-

5x GS + 2x knee jump

5 rounds

-

M.E. lower:

Sumo box sqt

-

3x1 @ 85-90%

-

4x15 Hyper @ 60% of BS

4x8 Heavy BB RDL

-

100x seated leg curl

100x banded upright row

-

6x 30/30 AB

PE

S w/u

-

10x Squat + 10x Box Jump + 10x Mace 360 (e. side)

3 rounds

-

30 sec Row/Ski +

5x Push-up +

30 sec Row/Ski +

30x Russian Twist +

30-60 sec Rest

5 rounds

-

4 x 1 min KB Farmer Hold

30 sec Rest

E26 STR MN

 S w/u

-

3x10 push up

3x10 dislocate

3x10 band pull apart

-

10x3  axel bar PP @ 65% 

1min rest between

-

12x3 BP @ 50% + 25% bands

(*alt grip every 4 rounds)

-

100x push up

*rest as needed, each rest 30m DB bear crawl @ 2x50# DB

-

3x50 face pull

3x50 high pull