E26 HYBRID

S w/u

-

10min light TGU practice

-

8x 500m Row/ski + 2min rest 

@ 2k pace

-

4x10 hyper

-

10-1 push up ladder

*after each rung 15m 100# medball carry

GPP

S w/u

-

10x Banded Pull Aparts + 10x OHS

2 rounds

-

10x KBS every 30 seconds for 5 minutes

-

30 min MAX meters on Row/Ski

-

30s FLR +

7x Push-up +

30s Side Plank Right +

7x Push-up +

30s Side Plank Left +

7x Push-up

E26 STR MN

S w/u

-

3x10 FDBR

3x10 LDBR

3x10 Rev Fly

-

M.E. Upper: close grip BP

-

5x1 BP @ 85%

-

4x 60/60 single arm KB PP @ 24kg

*2sets each arm

-

3X1min hussafel stone death march

ETAC

S w/u

-

30x light TGU *15x each arm

-

M.E. Upper: 

1RM Z-press

-

12x seated arnold press + 10x LDBR

4 sets, 90 sec rest between

-

4x10 BB bent row

-

6X 30/30 Row

GPP

S w/u

-

5x Banded Face Pulls + 10x Dislocates + 5x Hand Release Push-ups

2-3 rounds

-

Warm-up Bench Press

3x3 @ 80%

2-3 min rest

-

Rear Delt Flyes 3x10

Inverted Row (1s Pause) 3x8

Shoulder Tap Plank 3x20s

0.5-2 min rest

-

10x Single Arm Devils Press @ 20/30# + 100m Row/Ski Sprint

4 rounds for time

E26 HYBRID

S w/u

-

5x inch worm + 10x bird dog + 10x band pull apart + 10x band ohp

4 rounds

-

ME Upper: 3RM Push press

-

4x12 BP 

*alt grip every 4x reps

4x8 strict pull up

-

10x push up every 30sec for 5min 

-

100x triceps push down

100x face pull 

E26 STR MN

 S w/u

-

400m sled drag

-

100x mace 360

-

10x 30/90 Row

*during rest 10x push up

-

100x box step up 

100x leg curl

100x triceps push down

ETAC

S w/u

-

SIngle ARM KB complex

10x swing + 8x clean + 6x PP + 4x rack sqt + 2x snatch

3 sets each arm, rest some between

-

4x750m Row/ski + 3min rest

@ 2k +2sec

open rate

-

5x pull up + 5x T2B

1min rest

5 sets

GPP

S w/u

-

15x BW Squat + 10x Lateral Banded Walk (e. side) + 10x Banded Deadbugs (e. side)

2-3 rounds

-

Warm-up Back Squat

3x3 @ 80%

2-3 min Rest

-

B-Stance Glute Bridge 3x10/side

Bulgarian Split Squat 3x8/side

1-2 min Rest

-

Toe Elevated DB RDL 3x10

Kneel to Squat 3x30s

Hollow Body Hold 2x15s

1-2 min Rest

E26 HYBRID

S W/U

-

10-1 KBS + GS ladder

-

ME lower:

DL against green bands 

-

4x2 heavy doubles

-

4x8 Goodmorning

4x12 hyper

-

3x1min Farmers carry death march 

-

4x30/30 hollow hold

E26 STR MN

S W/U

-

10x 30m farmers carry

*start light and work up to Medium load

-

M.E. Lower: SSB box sqt with red bands

-

5x1 @ 85-90%

-

400m Yoke carry + 

400m sled pull 

-

3x12 hyper

ETAC

S W/U

-

10x KBS + Box jump ladder

(16 +20 + 24+30” box)

4 sets, 1min rest

-

M.E. lower:

Sumo DL against purple bands 

-

4x1 heavy sumo DL singles against purple bands 

-

4x15 belt sqt @ 50% of BS 1RM

4x10 Hyper

-

8x 20/10 tabata AAB

Gpp

30-60 mins active recovery (row, bike, ski, light jog, long walk, etc)

E26 HYBRID

S W/U

-

3x15 band pull apart

3x5 blackburn rotation 

3x10 push up

-

10min EMOM

2x PP @ 55% + red bands

-

Warm up BP 

10x10 BP

2min rest between

-

100x banded triceps push down

-

4x30/30 hollow hold

E26 STR MN

 S w/u

-

3x10 push up

3x10 dislocate

-

8x2  axel bar PP @ 40% + mini red bands

1min rest between

-

12x3 BP @ 45% + 25% bands

*alt grip every 4 sets - close, wide, reg

1min rest between

-

10x dip + 20x band pull apart

5 rounds

-

5min AMRAP

single arm KB PP @ 24kg

*each time the KB switches hands 7x push ups must be completed

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 KB high pull

10 rounds 

-

8x 20/10 tabata ski

GPP

10 Banded Pull Apart  + 10 Hollow Hold Lat Pulldown + 10 Tuck Pull Through

2-3 rounds

-

Warm-up OHP

2x4 @ 85%, then 1x4+ @ 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

-

Lying DB Skull crushers 3x10-14

DB Hammer Curls 3x10-14/arm 

E26 HYBRID

FYF

E26 STR MN

S w/u

-

single arm KB complex: after each movement 30m suitcase carry

1.KBS

2. KBS (alt arm)

3.rack sqt

4.rack sqt (alt side)

2 full sets of complex

-

10x3 BS @ 50% + 25% bands

1min rest

-

10x3 DL @ 60% + 25% bands

1min rest

-

10min AMRAP

1x G2S @ 100/150# + 30m husafell stone carry

*+1x G2S each round

-

100x leg curl

ETAC

S w/u

-

3x10 bird dog

-

5x BB Jump Sqt + Box jump ladder

5 sets, 1min rest between

-

12x2 bow bar @ 55% + 25% bands

1min rest between

-

2x DL @ (55% + 25% bands) + 5x heavy KBS

12 sets, 1min rest between

-

10x KBS every 30sec for 5min

M @ 24kg or more

F @ 16kg or morel