E26 HYBRID

S w/u

-

400m sled drag

-

10x KBS + 30m suitcase carry

4 rounds

-

10x3  sumo DL @ 50% + 25% bands

*chase each set with 1x G2S  @ 50% BW + 1x high seats box jump

-

4x12 Bow bar BS + 1min death march 

2min rest 

-

4x10 hyper

4x8 weighted bulgarian split sqt

-

5min static hold @ 2x 24kg KB

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

-

800m sled drag

-

3x 2500m + 2min rest

start @ 2k + 18 and increase pace by -2/-3sec each interval

Row R:22/24/26

Ski R: R42/44/46 

-

5min Ring FLR

GPP

S w/u

-

10x Lateral Walk/side + 8x Cossack Squat/side + 10x Banded Pull Aparts

3 rounds

-

15 minutes to W2H DL

-

Every 3 minutes for 18 minutes

15x DL @ 50% Max Weight of Day +

20/15 Cal Row/Ski

-

10x Double KB Front Rack Hold steps (each leg)

* between each set, do 30m Farmer Carry

3 rounds

GPP

10 min TGU practice @ 10-20#

-

3 x 2000m Row/Ski + 4 min Rest

1. 2k + 18

2. 2k + 15

3. 2k + 12

-

4 x 30/30 Hollow Hold

E26 HYBRID

S w/u

-

400m sled drag

-

100x Light TGU

-

2x 3000m Row/ski

+ 2min rest

@ 2k + 19/20sec 

-

100x triceps push down

100x face pull 

100x band pull through

E26 STR MN

S w/u

-

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

3 rounds

-

M.E. Upper: PP

-

3x15 Floor press (alt grip every 3 reps)

-

4x8 KB PP

4x8 Gorilla row

-

200x band triceps push down

ETAC

S w/u

-

DB complex: 8x of each

FDBR + High Pull + OHP + push up w/single arm row

3 sets, 1min rest 

-

ME Upper: Concentric Close grip Pin Press 1RM 

-

3x1 heavy singles

-

3x12 incline DB BP

3x8 strict pull up

-

3x60/60 Rolling DB press

-

8x 20/10 tabata ski 

GPP

S w/u

-

30m Slow Bear Crawl + 

15x Air Squat +

5x Inchworm 

3 rounds 

-

Warm-up Back Squat (75%) 

3x5 @ 75% 

**if your first set feels strong, increase weight with each passing set 

2-4 min rest 

-

Heel Elevated GS 3x10

Front Foot Elevated Split Squat 3x8/side

-

For Time:

50x Thrusters

*each break 500m Row/Ski

E26 HYBRID

S w/u

-

20x dislocate

-

2x30/30 PP 

-

ME Upper: Turkish get up 

-

4x12 DB BP

-

5x weighted pull up + 30m heavy DB bear crawl

5 sets, rest as needed 

-

5min Ring FLR 

E26 STR MN

 S w/u

-

10x 30/90 Row

During Rest 1x G2S @ 80# + 30m farmers carry @ 2x 24kg KB

-

200x banded triceps extension

200x band pull apart

ETAC

S w/u

-

400m sled

-

30-20-10

KB swing + step up W KB

-

5x 750m Row/Ski + 

3min rest

@ 2k + 1/2sec

-

4x 30/30 

hollow hold/ FLR

GPP

S w/u

-

DB Complex: 6x of each

LDBR + High Pull + FDBR + Curl + OHP + Push-up

3 rounds

-

W2H Bench Press

3x BP @ 70% + 5x Explosive Push-ups

5 rounds, 2 min rest

-

Rev DB Flyes 3x8

Wide Grip Push-up 3xAMRAP

Plank 3x40s

-

500m Row/Ski + 1 min Rest + 500m Row/Ski

@ 2k -2

E26 HYBRID

S W/U

-

400m sled drag

-

6x3 Power clean

-

ME lower:

Trap bar DL   

-

3x1 @ 85-90%

-

4x12 hyper

4x8 SSB GM

4x8 SIngle arm row

-

100x band pull through

100x leg curl  

E26 STR MN

S W/U

-

5x G2S @ 80# + 10cal +1min rest

4 rounds

-

M.E. Lower: Snatch grip DL

-

5x2 heavy rack pull from below the knee

-

4X8 SSB goodmorning

4x8 KBS

-

5x100 m heavy sled drag

ETAC

S W/U

-

400m sled drag 

-

3x10 sqt

3x5 goblet sqt

3x5 RDL

3x5 straight leg box jump

-

M.E. lower:

2RM DL 

-

3x3 DL @ 70% with pause at the knee  

-

4x10 hyper

4x8 Good morning 

-

30x G2S for time @ 50% BW

GPP

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

E26 HYBRID

S W/U

-

20x dislocate

-

30m SA overhead carry (each arm) + 20x mace 360 + 10x push up 

-

10min EMOM

3x PP @ 45% + red bands

-

Warm up BP 

10x10 BP

2min rest between

-

4x8 skull crusher

4x8 fat grip hammer curl 

E26 STR MN

 S w/u

-

3x10 push up

3x10 dislocate

3x10 band pull apart

-

10x3  axel bar PP @ 65% 

1min rest between

-

12x3 BP @ 50% + 25% bands

(*alt grip every 4 rounds)

-

100x push up

*rest as needed, each rest 30m DB bear crawl @ 2x50# DB

-

3x50 face pull

3x50 high pull

ETAC

S W/U

-

10x KBS + 10x KB Halo + 15m bear crawl + 15 reverse bear crawl

3 rounds

-

10min EMOM

2x PP @ 50 % + mini red bands

-

5x BP @ 50% + 25% bands + 5x reverse band explosive push up

5 sets, 1min rest between

-

10min AMRAP

10cal ski + 8x SA KB Snatch + 6x T2B