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 @ 50% + red bands

-

Warm up BP 

10x10 BP

2min rest between

-

20x triceps push down + 30m bear crawl

5 rds

E26 STR MN

 S w/u

-

3x10 push up

3x10 dislocate

-

10x 2 axel bar PP @ 70% 

1min rest between

-

3x10 floor press

-

DB complex: 8x of each

LDBR + Rev Fly + FDBR + Rev Fly

3 sets, 2min rest between

-

10x single arm KB C&P + 100m ski

5 sets, 2min rest between

-

5x10 earth quake push up

5x20 band pull apart

ETAC

S W/U

-

5x inch worm + 5x hollow lat pull down + 10x bird dog + 10x ball slam

2-3 rounds, rest some between

-

10min EMOM

2x PP @ 45% + mini red bands

-

10-1 Bench press ladder @ 55% 1RM 

+ 100m ski sprint 

1min rest between 

-

4x 30m heavy DB bear crawl 

GPP

S w/u

-

BB Complex:

6x RDL + 6x Bent Row + 6x Power Clean + 6x Push Press

Start at a light weight, then increase each round

3 rounds, rest as needed

-

AMRAP x 12 minutes

15 cal Row/Ski +

3x DB Thrusters +

15 cal Row/Ski +

6x DB PP

*adding 3 reps each each time

-

4x Burpee every 30 seconds for 5 minute

-

4x 30/30 Hollow Hold

E26 HYBRID

FYF

E26 STR MN

S w/u

-

2x Box sqt @ 65% + 3x strict pull up

10 sets, 90sec rest between

-

10min EMOM

1x DL @ 80%

-

2x15 ultra wide sumo DL

-

2x 5min death march

-

100x banded good morning

100x banded upright row

-

4x20 hyper @ 25% of BS 1RM

ETAC

S w/u

-

3x10 bird dog

3x15 KBS

3x30m trap bar farmers carry

-

5x Sumo DL @ (60% + 25% bands ) + 1x Knee jump to box jump + 90sec row @ 2k pace

3 sets, 2min rest between

-

5x box sqt @ (50% + 25% bands ) + 5x heavy KBS + 90sec ski @ 2k pace

3 sets, 2min rest between

-

4x15 hyper

4x10 bulgarian split sqt

-

100x band pull throughs

GPP

S w/u

-

5x Inchworm + 8x Cossack Squat (each side) + 30s Hollow Hold

3 rounds

-

W2H Box Squat

3x 80% + 3 Broad jumps

5 rounds, 2 min rest

-

DB Step-up 3x8/side

DB B-Stance RDL 3x12/side

Side Plank 3x30s/side

-

4 x 100m Row/Ski Sprint

2 min Rest

E26 HYBRID

S w/u

-

1x Power clean + hang clean + front sqt

Every 30sec for 10min

-

10x3  DL @ 60% + 25% bands

*chase each set with 1x seated box jump

-

4x12 bow bar BS @ 50% 1RM

2min rest 

-

4x8 Good Morning

4x8 goblet bulgarian split sqt

-

15cal AAB sprint + 1min rest + 15cal AAB sprint

E26 STR MN

S w/u

-

5x10 BB box step up

*increase weight each round

-

10x 30/90 Row

*during rest 30m farmers carry @ 2x 32kg KB

-

4x 30/30 hollow hold

ETAC

S w/u

-

10min TGU practice

-

30min continuous row

-15min @ 

2k + 20sec R20/40

-10min @ 

2k+ 17sec R22/42

-5min@  2k+14sec R24/44

-

10MIN FOAM ROLL

E26 HYBRID

S w/u

-

10min light TGU practice

-

30min Row/ski

-15min @ 2k+20sec R20/40

-10min @ 2k+17sec

R22/44

-5min @ 2k + 14sec

R24/44

-

10min various carry cool down

E26 STR MN

S w/u

-

5x pull up + 10x hollow hold banded lat pull down + 15x band pull apart

3 rounds

-

ME Upper: 1RM axel bar PP

-

4x12 pendely row

-

8x 20/10 G2S @ 100#

4min rest

4x 20/10 G2S @ 150# 

-

5min max rep cross body hammer curl

GPP

S w/u

-

Single Arm Complex:

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

2 rounds each arm, rest as needed

-

6x 500m Row/Ski + 2 min rest

@ 2k pace

-

10x KB Front Rack Sqt + 30m Farmer Carry

3 rounds, rest as needed

ETAC

S w/u

-

30x light TGU *15x each arm

-

M.E. Upper: 

5RM Bench Press

-

4x6 close grip BP

4x5 weighted pull up

-

10x dip + 10x KB snatch 

5 rounds

-

4x10 earthquake push up

4x20 mace 360

E26 HYBRID

S w/u

-

20x dislocate

-

10x mace 360 + 

30m bear crawl +

10x push up

3 rounds

-

ME Upper: 2RM strict press

-

4x8 close grip BP

4x8 T-bar row

-

4x30/30 hang snatch high pull

-

5min Ring FLR 

E26 STR MN

 S w/u

-

800m light sled march 

-

200x banded triceps extension

200x band pull apart

-

20min light bike

GPP

S w/u

-

10x Dislocates + 10x DB Floor Press (light) + 3x TGU (each side)

3 rounds

-

W2H Bench Press

3x4 @ 80% of today’s heavy single, then 1x4+ @ 80%

2-4 min rest

-

Close Grip Push-up 3xAMRAP

DB Lateral Raise 3x10

DB Hammer Curl 3x10

-

5 min FLR

ETAC

S w/u

-

4x 5-1 pull up ladder

-

12x 90/60 Row/ski

@ 2k + 11/12sec

Row R20

Ski R40

-

4x 30/30 hollow hold