E26 STR MN

 S w/u

-

30min empty sled walk

-

100x banded leg curl

100x banded good morning

ETAC

60min MAX meter row/ski/run/ruck

E26 HYBRID

S w/u

-

10x push up + 5x ball slam + 5x pull up

3-4 rds

-

ME upper: sling shot BP
-

4x1 sling shot BP

-

12x dip + 12x DB pull over

4 rounds

-

4x10 russian push up

4x 30sec russian twist

GPP

S w/u

-

20x Sqt + 15x KBS + 10x RDL + 5x Pull-ups

3 rounds

-

W2H FS

2x FS @ 80% + 3x BS @ Same weight +15/10 cal AD

5 rounds, 3 min rest

-

Bulgarian Split Sqt 3x8/side

Heel Elev. GS 3x10

-

4x 30/30 Kneel to Sqt + Plank

E26 STR MN

S W/U

-

15m KBS hop + 30m lunge

3 rounds

-

M.E. Lower:

Sumo + conventional DL 

-

5x1 DL into pins @ sticking point

-

6x3 yoke stand ups from sqt sicking point

-

4x12 hyper

4x8 pendley row

Gpp

S w/u

-

10x Banded Pull Aparts + 10x Dislocates + 10x OHS 2 rounds

-

10-1 Push-up + 10/8 Cals

-

W2H Push Press

-

10 min EMOM

3x Push Press @ 70% of above weight

-

DB Skull Crushers 3x10

DB ISO-Curls 3x7+7+7

-

AMRAP x 8 min

15 KBS

10 Headcutter

5 Burpee

ETAC

S W/U

-

12min alternating EMOM

1. 15x KBS @ 16/24kg

2. 5x burpee

3. 10cal or 100m run

-

3x20 Sumo DL @ 30% 1RM

3x20 conventional DL @ 30% 1RM off 4” deficit

-

3x12 Goodmorning

3x10 bulgarian split sqt

-

8x20/10 tabata Row/bike/run/ski

2min rest 

4x20/10 tabata row/bike/run/ski

E26 HYBRID

S W/U

-

15x sqt + 10x KBS + 5x RDL + 5x box jump

3 rounds

-

ME lower:

Bow bar back sqt

-

4x2 heavy doubles

-

4x8 RDL @ 50% DL 1RM

4x10 hyper

-

8min AMRAP

10cal Airdyne + 

20x box step ups

-

100x pull through

GPP

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

E26 HYBRID

S W/U

-

20x dislocate

-

10-1 DB complex

BR + clean + PP + push up

-

10min EMOM

2x PP @ 55% + red bands

-

Warm up BP 

10x10 BP

2min rest between

-

4x8 fat grip curl 

4x8 strict t2b 

E26 STR MN

 S w/u

-

3x10 push up

3x10 dislocate

-

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

1min rest between

-

12x3 BP @ 50% + 25% bands

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

1min rest between

-

1-10-1 push up ladder

*15m med ball carry @ 100# + after each set

ETAC

S W/U

-

2x 30/30 push press

-

10x band pull apart + 5x banded hollow lat pull 

2 rounds

-

2x 30/30 push press

-

10x2 PP @ 70%

1min rest

-

12x2 BP @ (45% + 25% bands)

1min rest between

-

10x dip + 10x KBS

10 rounds 

-

4x 60/60 DBL Club swing + pull pver

GPP

DB Complex: 4 reps of each @ light/moderate wt

FDBR + LDBR + Curl + OHP + Push-up

3 rounds

-

Warm-up OHP

3x3 @ 80%

2-3 min Rest

-

Single Arm DB Floor Press 3x8/side

DB Lateral Raise 3x8

-

Banded Tricep Pushdown 3x15+

DB Bicep Curls 3x10

-

30s Row/Ski Sprint +

30x Russian Twist

3 rounds, 30s Rest

E26 HYBRID

FYF

E26 STR MN

S w/u

-

10x 15m trap bar farmers carry

-

10x3 box sqt  @ 55% + 25% bands

1min rest

-

10x3 DL @ 55% + 25% bands

1min rest

-

warm up yoke carry

4x 30m yoke carry @ 2.5x BW

-

100x leg curl

ETAC

S w/u

-

3x10 bird dog

-

2x 30/30 sqt 

2min rest

2x 30/30 split jump

2min rest

2x 30/30 KBS

-

10x2 bow bar @ 50% + 25% bands

1min rest between

-

2x DL @ (60% + 25% bands) + 2x seated box jumps

10 sets, 1min rest between

-

30-20-10

KB rack hold step up + ball slam

M @ 2x 16kg KB

F @ 2x 10/12kg KB

*steps = per leg

GPP

30m Slow Bear Crawl + 10x DB Bent Over Row (Light) + 8x DB Stiff Leg DL (Light)

2-3 rounds

-

Warm-up DL

3x3 @ 80%

2-3 min rest

-

DB Walking Lunge 3x7/side

Prone Banded Hamstring Curl 3x8

Farmer Carry 3x30s

-

AMRAP x 8 min

6x DB DL

8x DB Man Maker

10 cal Row/Ski

E26 HYBRID

S w/u

-

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

3 sets @ increasing weight

-

10x3 Sumo DL @ 60% + 25% bands

*chase each set with 1x seated box jump

-

4x12 Front sqt @ 50% 1RM

2min rest 

-

4x10 hyper

4x10 bb hip bridge

E26 STR MN

S w/u

-

400m sled drag

-

30min easy pace bikeErg

-

100x reps of each

1. banded triceps push down

2. face pull

3. leg curl

ETAC

S w/u

-

100x mace 360

*rest as needed

-

4x 1250m Row/ski + 4min rest

@ 2k + 5sec

-

5min FLR