GPP

S w/u

-

20x Squat + 15x KBS + 10x KB Rev. Lunge (each leg) + 5x Pull-up

3 rounds

-

W2H DL

5x DL @ 80% of today’s heavy single + 5x Box Jumps

5 rounds, 2 min rest

-

Prone Hamstring Curl 3x12

Heel Elevated KB GS 3x10

-

3x 250m Row/Ski + 1 min rest

@ 2k - 1

*increase each round

E26 HYBRID

S W/U

-

5x KBS + 2x weighted seated box jump

6 sets, 1min rest between

-

ME lower:

2RM SUMO DL 

-

3x1 heavy singles

-

4x12 hyper

4x8 RDL @ 50% 

-

10cal bikeerg + 30x lunge

3 rounds for time

E26 STR MN

S W/U

-

10x5 Heavy KBS + 30m suitcase carry

-

ME Lower: Reverse band DL 

-

4x12 heavy BB RDL

4x12 Hyper

-

3x1min Death march holding hussafa stone 

-

800m slad drag

ETAC

S W/U

-

10x KBS + 8x GS + 6x lunge + 4x box jump

3 sets, 1min rest between

-

M.E. lower:

5RM Back sqt

-

4x1 heavy single Back sqt

-

4x8 BB Row

4x8 RDL @ 50% of DL 1RM

-

10x KBS + 10cal AB

5 rounds for time

M @ 48kg

F @ 32kg

E26 STR MN

 S w/u

-

10x band pull apart + 10x band push up + 10x DB strict press

3 rounds

-

10x3 axel bar PP @ 50% + red bands

1min rest

-

9x bow bar BP @ 45% + 30% bands

1min rest between

-

5x30m searcher yoke carry

-

20x med ball G2OH @ 80# for time

-

3x1min rolling DB press @ 20#

GPP

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

E26 HYBRID

S W/U

-

20x dislocate

-

20x TGU

-

12min EMOM

3x BP @ 70%

-

300cal ski for time

Every 30cal 5x T2B 

FE = 200cal

-

3x30m heavy DB bear crawl

ETAC

S W/U

-

30m bear crawl + 15x push up 

3 rounds

-

5x5 BP @ 50%

2min rest between

-

10-1 PP Ladder @ 50% 

100m run sprint after each rung of ladder

For time

-

5x30/30 hollow hold

GPP

10 minute TGU practice @ 10-20#

-

3x2000m + 4 min Rest

1. 2k + 18

2. 2k + 15

3. 2k + 12

-

3x (1-5) Pull-up Ladder

E26 STR MN

S w/u

-

15x sqt + 10x KBS + 5x GS + 10x SLDL

3 rounds

-

10x3 BS @ 60% + 25% bands

1min rest between

-

10x3  DL @ 50% + 35% bands

 1min rest between

-

4X12 hyper

-

30m trap bar farmers carry @ 225 + 

10cal assault bike

5 rounds for time

-

5x10 weighted side bend

ETAC

S w/u

-

BB complex ladder: 

6-5-4-3-2-1 reps of each

DL + Bent Row + HC + FS + PP + BS 

start light and increase weight each round working to a heavy single rep complex

-

warm up BB lunge

5x6 heavy BB lunge (3x reps each leg)

-

30sec explosive step up + 30sec box jump + 1min step up + 1min rest

4 sets

-

800m sled drag

E26 HYBRID

FYF

GPP

S w/u

-

Lateral Walks 8/side + Banded GS (light) 6 + Push-up 4

3 rounds

-

2k For Time on Row/Ski

-

10x DL @ 50% 1RM + 10x Burpee over Bar

2 min rest

8x DL @ 60% 1RM + 8x Box Jumps

2 min rest

6x DL @ 65% 1RM + 6x Burpee over Bar

-

8-1 Bent Over Row Ladder @ 2x Moderate DBs (RPE7-8)

*between each set 30s Plank

E26 STR MN

S w/u

-

50x TGU @ 15-25#

-

3x (5-1) pull up ladder

*alt grip after each ladder

-

10x 30/60 Row

-

5x10 fat bar curl

E26 HYBRID

S w/u

-

10x2 BB jump sqts

-

5x DL @ (55% + 25% bands) + 90sex row @ 2k pace + 2min rest

3 rounds

-

5x BS @ (55% + 25% bands) + 90sec ski @ 2k pace + 2min rest 

3 sets

-

5min FLR 

-

6x 30m suitcase carry

ETAC

90min RUCK

E26 STR MN

S w/u

-

20x dislocate

-

2x30/30 PP
*rest hell style

-

M.E. Upper: Axel bar clean and press

-

4x6 Close grip FB bar floor press

-

3 sets max rep dip

3min rest between

-

50x banded triceps push down

50x face pull

2 rounds

ETAC

S w/u

-

1-10 Ladder

Push up + KB/DB PP @medium weight DB

-

warm up with few set of pull ups and bench press

-

max rep BP @ 40%  to failure + max rep pull up 

4 sets, 4min rest between

-

5min max rep cross body hammer curl @ light/Medium DBs

-

100x banded face pulls 

E26 HYBRID

S w/u

-

5k row/ski

-

5x (5-1) pull up ladder

-

50x TGU

GPP

S w/u

-

DBL KB Complex: 6x of each

DL + BOR + Clean + Rck Sqt + PP

3 rounds, 2 min rest

-

15x 30/60 Row/Ski

F: 125m / M: 150m

-

DBL KB Carry Complex:

Overhead 30m +Front Rack 30m +Suitcase 30m

3 rounds