GPP

S w/u

-

20/side Lateral Band Walks + 8/side Cossack Squat + 10sec. Hollow Body Rock

3 rounds

-

Pull-up Progression 4x50%

-

Warm-up Back Squat 

- 

Back Squat 

4x6 @ 75%

2 min Rest 

-

Banded Hamstring Curl 4x20 

Toe Elevated DB RDL 4x12

-

Glute Bridge (2s Pause) 3x12

DB Alt Box Step-up 3x10/side

Low-to-High Plank 3x45sec

E26 STR MN

Following Sorinex Deadcember for all of December

ETAC

S W/U

-

3x10 sqt ( BS, FS, OHS)

-

10x Knee jump + broad jump

-

M.E. lower:

Deadlift

-

4x1 Dl @ 60% into pins at sticking point for 3-5sec

-

4x10 hyper

4x8 B-stance RDL

-

3x1min farmers carry death march

E26 STR MN

 S w/u

-

20x dislocae

-

10-1 Push up ladder

-

5x5 PP @ 55% + red bands

1min rest between

-

5x5 BP @ 45% +25% bands

1min rest between

-

12min AMRAP

30m rope pull + 6x DBL KB bottoms up ress + 10x push up

ETAC

S W/U

-

3x10 LDBR

3x10 FDBR

3x5 Man maker

-

5x5 PP @ 50% + red bands

1min rest

-

12x3 @ BP @ 50% + 25% bands

1min rest 

*alt grip every set

-

500m ski +

30x burpee +

500m ski +

20x Alt KB sntach @ 12/24kg +

500m ski +

10x man maker @ 20/35#

GPP

S w/u

-

5 min Row/Ski/Bike @ Easy Pace

-

10 min TGU Practice@ 10-20 #

-

30sec Row/Ski/Bike

5x Push-up

30sec Row/Ski/Bike

30x Russian Twist

30-60sec Rest

4-5 rounds Quality Movement

-

BB Hip Thrust 3x12

DB Lat Pullover 3x12

E26 STR MN

S w/u

-

10-1 KBS + GS ladder

-

5x5 bow bar BS @ 60% + 25% bands

1min rest 

-

5x5 DL @ 50% + 25% bands

1min rest

-

4x12 hyper

-

3x1min Death march w/2x 24kg KB farmers carry

-

150x band leg curl

ETAC

S w/u

-

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

5 rounds

-

10x3 SSB @ 55% + 25% bands

1min rest between

-

10x3 DL @ 55% + 25% bands 

*chase each set with 2x seated box jump

1min rest between

-

4x8 RDL

-

4x 30/30 split jump

2min rest

50x burpee for time

GPP

S w/u

-

30sec Dead Bug + 20/side Light KB RDL + 15 Banded OHP

-

Pull-up Progression 6x50%

-

Warm-up DL

4x6 @ 70%

2 min Rest

-

Warm-up OHP

4x6 @ 70% (RPE 5-7)

2 min Rest

-

DB OH Tricep Ext. 4x10

Heel Elevated GS 4x12

-

Suitcase Walk 4x30sec/side

E26 STR MN

30MIN LIGHT SLED DRAG

ETAC

S w/u

-

100x TGU @ 10-25#

-

5x (5-1) Pull up ladder

-

Row or ski

1500m @ 2k +2-4sec

2min rest

500m @ 2k pace

1min rest

250m @ 2k -1 or faster

E26 STR MN

S w/u

-

20x dislocate

-

2x30/30 PP

*rest in overhead hold

-

M.E. Upper: FB 1board BP

-

4x8 DB incline BP

-

3x12 JM press

3x12 pendely row

-

30x ground to overhead with 80-100# med ball for time

ETAC

S w/u

-

single arm KB complex:

10x Swing + 8x C&P + 6x SN + 4x Windmill + 2x TGU

2 sets each arm with a light KB

-

M.E. Upper: 

Reverse band BP 

-

3x3 @ 80-85%

-

4x15 Dip

1-2min rest

-

50x man maker @ 2x 20/30# DB

GPP

S w/u

-

5 min Row/Ski/Bike @ Easy Pace

-

4x30/30 BW Squat

-

3x3/side Windmill @ 16/32kg

-

5 rounds of Quality Movement:

2 min Bike/Row/Ski @ 75% MHR

10 KBS

5 Box Jump

30-60 sec Rest

-

4x20-30sec Weighted Plank

E26 STR MN

 S w/u

-

30min easy pace bike

-

200x banded triceps extension

200x band pull apart

ETAC

S w/u

-

30min Row/Ski 

@ 2k + 20sec

Row R18

Ski R40

-

100x band face pull

100x band pull apart

-

4x 30/30 bicycle sit up

GPP

S w/u

-

20x Dislocates

-

8 Scap Push-ups + 8 Scap Pull-ups + 10 Banded Pull Aparts

3 rounds

-

Pull-up Progression 6x50%

-

Warm-up Bench Press

-

Bench Press

4x6 @ 70%

2 min Rest

-

Rear Delt Flys 3x15

Inverted Row (1s Pause) 3x12

-

5-10 min Row/Ski/Bike @ easy pace

E26 STR MN

S W/U

-

5x60m sled drag w/2x24kg KB farmers carry

-

M.E. Lower: 3ct pause BS

-

3x1 heavy singles 

-

4X8 RDL

4x8 hyper

-

10-1 hussafel stone sqt 

*2x G2S after each rung

ETAC

S W/U

-

3x10 sqt ( BS, FS, OHS)

-

10x KBS + 2x seated DB box jump

5 sets

-

M.E. lower:

banded Chamber bar BS

-

3x1 @ 85-90%

-

4x15 Hyper @ 60% of BS

4x8 Heavy BB RDL

-

100x band leg curl

-

50x leg tuck

GPP

S w/u

-

20/side Lateral Band Walks + 8/side Cossack Squat + 10sec. Hollow Body Rock

3 rounds

-

Pull-up Progression 6x50%

-

Warm-up Back Squat

-

Back Squat

4x6 @ 70%

2 min Rest

-

Banded Hamstring Curl 4x20

Toe Elevated DB RDL 4x12

-

Glute Bridge (2s Pause) 3x12

DB Alt Box Step-up 3x10/side

Low-to-High Plank 3x45sec