GPP

Side Plank 30s/side + 10x each side Single Leg Glute Bridge + 8x KB Stiff Leg DL (light)

2-3 rounds

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Warm-up DL 

2x4 @ 85%, then 1x4+ @ 85%

2-3 min Rest

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BB Rev Lunge 3x8-12

KB Suitcase Walk 3x20-45s/side

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Rev Hyper 4x10 

Spanish Squat (2s Pause) 4x10

Low to High Plank 4x30sec

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AMRAP x 6 minutes

15 cal Row/Ski + 3 FSPP

15 cal Row/Ski + 6 FSPP

*adding 3x FSPP each round

E26 HYBRID

S w/u

-

1x PC + HC + FS every 30sec for 10min

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10x10 BS @ 60% 1RM

2min rest between

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4x10 hyper

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50x strict pull up

E26 STR MN

S w/u

-

400m sled drag

-

30min easy pace bikeErg

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100x reps of each

1. banded triceps push down

2. face pull

3. leg curl

ETAC

S w/u

-

Keep a light KB moving for 10min

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15x 30/90 Row @ 2k -7 or more

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Cool down

10-15min TGU practice

GPP

S w/u

-

5 min Row/Ski @ easy pace

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

2 rounds

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DBL KB Complex:

6x KBS + 6x GS + 6x PP + 6x FSPP

3 rounds

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3 x 2000m Row/Ski + 3 min Rest

Start @ 2k + 18, then increase each round

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5 min FLR

E26 HYBRID

S w/u

-

400m sled drag

-

15x 30/90 ski @ 2k -5

*during rest 2x G2S @ 50% BW 

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4x 30/30 

bicycle sit up/FLR

E26 STR MN

S w/u

-

10-1 ladder 

Push up + DB PP

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M.E. Upper: Incline BP

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5x1 BP @ 80-85%

1min rest between

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3x10 Single arm kneeling KB OHP

3x12 skull crusher

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5min Ring FLR

ETAC

S w/u

-

DB complex:6x of each

FDBR + Bent row + Curl + man maker

3 sets, some rest between

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M.E. Upper: 

5RM BP

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4x12 incline DB BP

2min rest

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5-10x push up every 30sec for 5min

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4x8 fat grip curl

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2min AMRAP

5x DBLE KB C&P + 5x T2B

1min rest

Repeat

GPP

S w/u

-

5x Inchworm  + 8x Scap Pull-ups +8x Scap Push-ups

2-3 rounds

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Warm-up Bench Press

2x4 @ 85%, then 1x4+ @ 85%

2-3 min Rest 

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Face Pulls 4x10-15

Lat Pullover (3s Pause) 4x8-12

DB Lateral Raise 4x6-10

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100m Row/Ski Sprint + 

Even: 7 Burpees

Odd: 10 Push-ups

6 rounds

E26 HYBRID

S w/u

-

10-1 push up/ ball slam ladder

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ME Upper: 2-Board BP  

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4x6 close grip BP

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3x12 rolling DB press

3x12 Seated DB arnold press

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100x single arm triceps push down

Each arm

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5min FLR 

E26 STR MN

 S w/u

-

400m sled drag

-

100x mace 360

-

12min KB Complex@ 24kg: 1min each station

1. around the world

2. figure 8

3. alt snatch

4. step up

*complete  3 full rounds without setting KB down

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800m sled drag

ETAC

S w/u

-

400m sled drag

-

10k row/ski 

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5min FLR

GPP

S w/u

-

3x20/side Lateral Band Walks 

3x8/side Cossack Squat 

3x10sec. Hollow Body Rock

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Warm-up BS

2x4 @ 85%, then 1x4+ @ 85%

2-3 min Rest

-

Straight Leg Bridge (2s Pause) 3x8 

BB RDL 3x8-12

*Improve Weekly

-

Heel Elv. GS 4x12-16

Front Foot Elv. Split Squat 4x8-12

FLR 4x30-60s

*Improve Weekly

E26 HYBRID

S W/U

-

20x lunge + 15x sqt + 10x KBS + 5x RDL

3 rounds

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ME lower:

Sumo box sqt

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5x3 @ 80% of above weight

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4x8 RDL

4x12 hyper

-

6x30m Yoke carry 

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100x leg curl

E26 STR MN

S W/U

-

10x 30m yoke carry

*start light and work up to Medium load

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M.E. Lower: Rack pull from below the knee

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5x1 heavy rack pull

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4x12 Hyper

4x10 single arm DB row

-

6x60m sled pull holding husafell stone

ETAC

S W/U

-

10x sqt +

 5x (Knee jump  + tuck jump) +

5x lunge each leg

3rds

-

M.E. lower:

1 ¼ Back squat 

-

3x2  1 ¼ sqt @ 80-85%

2-3min rest between 

-

4x12 hip bridge

4x8 Pull up

-

1min max rep split up

30sec rest

30sec max rep split jump

ETAC

S W/U

-

20x dislocate

-

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

3 rds

-

12x2 PP @ 67%

1min rest

-

12x2 BP @ (55% + 25% bands)

1min rest between

-

10x dip + 10x sit up

10 rounds 

-

8x 20/10 tabata ski

GPP

S w/u

-

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

2 rounds

-

KB Complex:

10x Swing + 8x Sqt + 6x Rev Lunge + 6/6x Kneeling Press

3 rounds

-

30 min Row/Ski/Bike Max Meters

ETAC

S w/u

-

3x10 bird dog

-

10-2 evens only DBL KB clean + rack sqt

-

12x2 bow bar bs @ 60% + 25% bands

1min rest between

-

2x sumo DL @ (50% + 25% bands) + 2x seated box jump

12 sets, 1min rest between

-

3x1min death march holding 80# med ball

GPP

S w/u

-

10 Banded Pull Apart

10 Hollow Hold Lat Pulldown

10 Tuck Pull Through

2-3 rounds

-

Warm-up OHP

2x4 @ 85%

2-3 min Rest

-

DB Floor Press 1x6-10, 1x10-14, 1x14-16

*Weight goes down as reps go up

-

Single Arm DB Row 3x6-10/arm

Single Arm DB Z Press 3x8-12/arm

*Improve weekly

-

Lying DB Skullcrushers 3x10-14

DB Hammer Curls 3x10-14/arm

*Improve weekly