ETAC

S w/u

-

800m sled drag

-

30m Row/ski

15min @ 2k+18sec R22/42

10min @ 2k+15sec R24/44

5min @ 2k+9sec

R26/46

-

5min Ring FLR

E26 HYBRID

S w/u

-

400m sled drag

-

12x 90/60 ski
@ 2l + 9sec

R 42

-

6x TGU @ 16kg + 1min Ring FLR

5 rounds

-

10min foam roll

E26 STR MN

S w/u

-

20x dislocate

-

2x30/30 PP

*rest in overhead hold

-

M.E. Log bar PP 

-

4x8 DB incline BP

-

3x12 JM press

3x12 pendely row

-

3x1min BB overhead hold death march

ETAC

S w/u

-

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

3 rounds

-

M.E. Upper: Z-Press

-

4x8 BP @ 63%

-

4x8 gorilla row

4x15m heavy Sled rope pull

-

5min max rep Z press @ BB 

-

100x triceps push down

GPP

S w/u

-

10x KBS every 30 seconds for 10 minutes

-

8 x 90/60 Row/Ski @ 2k + 1-2 sec

-

100x Face Pulls

100x Prone Hamstring Curl

E26 HYBRID

S w/u

-

20x dislocate

-

3x10 FDBR + LDBR + REV fly

-

ME Upper: BP concentric pin press -

3x2 @ 80-85%

-

12 dip + 30m DB bear crawl

4 rounds

-

8x 20/10 Tabata Log bar PP

4min rest

-

150x triceps push down

150x band pull apart 

E26 STR MN

 S w/u

-

30min easy pace bike

-

200x banded triceps extension

200x band pull apart

200x band pull through 

ETAC

S w/u

-

400m sled

-

10x 90/60 Row/ski

@ 2k +7

R24/44

-

3x30m BB overhead walk

*each step do 1x OHS

-

6x 30m suitcase + waiters carry 

-

4x 30/30 hollow hold

GPP

S w/u

-

10x Banded Pull Aparts + 10x Dislocates + 8x Scap Pull up

3 rounds

-

EMOM x 8 minutes

8-12 Push-ups

-

Alt. DB Bent Row 10x/arm

Alt. DB Floor Press 10x/arm

Hollow Hold 30 seconds

3 rounds, Rest 60-90s

-

3 rounds for time:

5 Burpees over DB

7 DB Front Squat

9 DB Push Press

E26 HYBRID

S W/U

-

400m sled drag

-

6x3 Power clean

-

ME lower:

Zercher sqt 

-

3x1 @ 85-90%

-

4x12 hyper

4x8 RDL

4x8 T-bar row

-

100x band pull through

100x leg curl  

E26 STR MN

S W/U

-

5x60m sled drag w/2x24kg KB farmers carry

-

M.E. Lower: 3ct pause BS

-

3x1 heavy singles 

-

4X8 RDL

4x8 hyper

-

10-1 hussafel stone sqt 

*2x G2S after each rung

ETAC

S W/U

-

400m sled drag 

-

2x10 sqt

2x30m lunge

-

6x3 BB jump sqt

-

M.E. lower:

1RM Zercher sqt 

-

3x3 @ 80%  

-

4x10 hyper

4x10 RDL

-

1k Row @ 2k pace

-

100x leg curl

100x band pull through 

GPP

S w/u

-

10/side Monster Walk + 10x GS (light) + 5x Push-up

3 rounds

-

3x15 Sumo DL @ 50%

-

4x DL @ 80% + 30s Row/Ski

3 rounds, 2 min rest

-

10x Heavy BB Lunge (per leg) + 1 min Ski/Row Sprint

3 rounds, 2 min rest

-

3x10 DB RDL 3x10

-

8x 20/10 Tabata AD/AB Sprint

E26 HYBRID

S W/U

-

20x dislocate

-

3x10 Club swing pull over 

3x10 crucifix club press

3x15 push up

-

10min EMOM

3x PP @ 45% + black bands

-

Warm up BP 

8x8 BP

2min rest between

-

5min max rep cross body hammer curl

-

1k Ski @ 2k pace 

E26 STR MN

 S w/u

-

3x10 push up

3x10 dislocate

-

10x 2 axel bar PP @ 70% 

1min rest between

-

4x10 floor press

-

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

5 sets, 2min rest between

-

5x10 earth quake push up

5x10 dip

5x20 band pull apart

ETAC

S W/U

-

10-1 push up ladder + 15m bear crawl between rungs

-

10min EMOM

3x PP @ 50 % + mini red bands

-

5x BP @ 55% + 25% bands + 5x Ball slam 

5 sets, 1min rest between

-

400m run + 10x dip + 10x DBL KB C&P

4 rounds for time

@ 16/24kg

E26 HYBRID

FYF

E26 STR MN

S w/u

-

1x Box sqt @ 80% + 5x KBS

10sets, 1min rest 

-

10min EMOM

1x DL @ 70% + mini red bands 

-

6x 30m heavy yoke carry

-

4x20 hyper @ 25% of BS 1RM

-

100x banded leg curl

ETAC

S w/u

-

3x10 bird dog

3x10 hyper

-

7x3 Power clean

*start light and increase weight accordingly 

-

5x  DL off 4” Deficit @ (50% + 25% bands ) + 2x weighted knee jump + 1min AD

3 sets, 2min rest between

-

5x box sqt @ (60% + 25% bands ) + 5x heavy KBS + 1x box jump ladder @ 16/24/28/32”

3 sets, 2min rest between

-

400m 100# med ball carry 

GPP

S w/u

-

5 min Row/Ski @ easy pace

-

4x 30/30 BW Squat

-

3x3/side KB Windmill @ 16/32kg

-

30 min MAX meter Row/Ski

-

Cool down: 400m Sled Drag