GPP

S w/u

-

30m Farmer Carry + 5/3 Pull-ups + 2x TGU (each side)

3 rounds

-

3 x 2500m Row/Ski + 4 min Rest

@ 2k + 18-20

E26 HYBRID

FYF

E26 STR MN

S w/u

-

10x2 Box sqt @ 70%

1min rest between

-

10min EMOM

2x DL @ 75%

-

4x10 hyper

4x8 BB RDL

-

15min AMRAP

2x Atlas stone over Yoke @ 100# + 30m yoke carry

*start @ BW on yoke and increase by 40# each round

-

4x10 single leg hip bridge 

ETAC

S w/u

-

3x10 bird dog

3x10 KBS
3x5 Box jump

-

5x sumo DL @ (55% + 25% bands ) + 2x broad jump + 10cal AD

3 sets, 2min rest between

-

5x back sqt @ (55% + 25% bands ) + 5x reverse band jumps + 5x heavy KBS

3 sets, 2min rest between

-

4x15 hyper

-

50x strict pull up

rest as needed

GPP

S w/u

-

DBL KB Complex: 

10x Swings + 8x Squats + 6x Rev Lunge + 4x Press 

3 rounds

-

Evens Only Ladder: 1000 - 200m Row / 200m - 1000m SkiErg 

• Between each you must complete: 6x Alt. DB Snatch + 8x Burpee

• 30 min Time Cap  

-

8x 20/10 Plank Up Downs 

E26 HYBRID

S w/u

-

1x Power clean + hang clean + front sqt

Every 30sec for 10min

-

10x3  DL @ 55% + 25% bands

*chase each set with 2x knee jump

-

4x12 belt sqt @ 50% 1RM + 1minm death march 

2min rest 

-

4x12 hyper

4x8 KB RDL

-

100x leg curl

E26 STR MN

S w/u

-

5x10 BB box step up

*increase weight each round

-

4x 30/30 hollow hold 

-

30min bike

ETAC

S w/u

-

12x 90/60 Row/ski @ 2k + 9/10sec

R22/42

-

6x TGU + 30sec hollow hold 

5 rounds

-

800m sled drag

GPP

S w/u

-

21 - 15 -9

GS + KBS

-

3 x 1000m Row/Ski + 5 min Rest @ 2k +2/3

*Increase pace each round

-

4 x 30/30 Mace 360

E26 HYBRID

S w/u

-

400m sled drag

-

12x 90/60 Row/ski/ bike

@ 2k + 11/12sec

R20/40

-

Keep a light Kb moving for 10 min

E26 STR MN

S w/u

-

2x30/30 PP

10-1 push up ladder

-

ME upper: Floor press

-

3x3 @ 80%

-

4x8 T-bar row

4x8 Weighted dip

-

4x50 banded triceps push down

ETAC

S w/u

-

2min AMRAP DB complex: 6x of each

RDL + Clean + thruster + Bent row + push up

3 sets, 1min rest between

-

ME upper: Power clean & PP/Jerk

-

1x PP every 10 sec for 2min *rest in front rack

2min rest

1x PP every 10sec for 2min *Rest in OH hold

-

10x dip + 10x hammer curls

5 rounds

-

4x10 hyper

GPP

S w/u

-

15x GS + 10x Lunge (e. leg) + 5x Box Jumps

3 rounds

-

W2H DL (80%)

-

10 min EMOM

2x DL @ 80%

-

Db Walking Lunge 3x8/side

Toe Elevated DB RDL 3x10

Hanging Leg Raise 3x8

-

20/15 cal Row/Ski +

8x Ball Slams

6x Devils Press

3 rounds for time

E26 HYBRID

S w/u

-

20x dislocate

-

10min light TGU practice 

-

ME Upper: 2RM BP

-

3x1 @ 90% of 2RM

-

4x8 skull crusher

4x8 incline DB BP

4x25 face 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

ETAC

S w/u

-

2x 3000m Row/ski + 2min rest

@ 2k + 19/20sec

R20/40

-

100x face pull

100x tricep push down

100x leg curl

-

5min ring FLR

GPP

S w/u

-

10 + 10x Banded Pull Apart (Overhand / Underhand) + 10x Dislocates + 10x OHS

3 rounds

-

W2H Strict Press

10-1 Ladder @ 50-60% + 100m Row/Ski Sprint

-

DB Rev Flyes 3x12

DB Lat Pullover 3x8

Front Plate Raise 3x10

-

KB Famer Hold 3x60s

30s rest between

E26 HYBRID

S W/U

-

400m sled drag

-

8x2 BB jump sqt 

-

ME lower:

2RM Chamber Bar Box sqt  

-

3x1 @ 90% of 2RM

-

4x12 hyper

4x8 RDL @ 50% 

-

4x50 seated leg curl 

E26 STR MN

S W/U

-

2x10 (RDL + BS) @ BB

-

6x30m Trap bar farmers carry

-

ME Lower: Chamber bar BS 

-

4x10 Goodmorning

4x10 Hyper

-

3x G2S @ 150# + 60m farmers carry @ 2x 32kg KB

4 rounds for time

ETAC

S W/U

-

400m sled drag

-

2x Power clean + 2x PP + 2x Back sqt

5 sets, 1min rest between

-

M.E. lower:

3rm Chamber bar sqt 

-

3x2 @ 90% of 3RM 

-

4x10 hyper

4x8 RDL

-

5x T2B + 30m farmers carry @ 2x 24/32kg + 15cal AAB

4 rounds for time