E26 HYBRID

S w/u

-

100x light weight TGU

-

5k Row/ski @ 2k + 18

-

800m sled drag

ETAC

S w/u

-

15x band pull apart + 10x push up + 5x hollow lat pull down + 3x box jump

3 rounds

-

M.E. Upper: incline BP

-

4x8 DB BP

-

4x12 rolling triceps

4x30 banded triceps push downs

-

100m thumbs down Y-raise sled pull 

-

5min Ring FLR 

GPP

S w/u

-

10x Banded Pull Apart + 10x Dislocate + 10x OHS

2 rounds

-

3-Position Inverted Row 3x8/each position

(Normal Grip + Wide Grip + Supinated Grip)

-

1500m Row/Ski @ 2k + 2/4

2 min rest

500m Row/Ski @ 2k pace

1 min rest

250m @ faster than 2k pace

-

3 x 30m KB Farmer Carry

GPP

S w/u

-

Single Arm KB Complex:

10x KBS + 6x Snatch + 4x C&P

3 rounds each arm

-

W2 70-75% Push Press

3x PP @ 70-75% + 3x Ball Slams

2 min rest

-

Seated DB OHP 3x10

Front Plate Raise 3x8

-

1k Row/Ski @ 2k pace

E26 HYBRID

S w/u

-

20x dislocate

-

3x10 FDBR + LDBR + REV fly

-

ME Upper: Log bar Clean and press

 -

3x2 @ 80-85%

-

12x williams press + 25x triceps push down

4 sets, 1min rest between

-

5min Ring FLR

ETAC

S w/u

-

400m sled

-

4x 2000m + 3min rest

1.@ 2k + 17sec 

2.@ 2k +15sec

3.@ 2k+ 12sec

4.@ 2k +10sec

Row R22/24/26/28

Ski R42/44/46/48

-

100x of each:

triceps push down

band pull apart

face pull

seated leg curl 

GPP

S w/u

-

5 Inchworm + 8 Cossack Squat (each leg) + 20s Hollow Hold

3 rounds

-

W2 80% Back Squat

3x5 @ 80%

*If 1st set feels strong, then increase weight for each passing set

2-4 min rest

-

DB RDL 3x12

Alt. DB Box Step-up 3x10/side

-

2 rounds for time

30 cal Row/Ski + 30x KBS

20 cal Row/Ski + 20x KBS

10 cal Row/Ski + 10x KBS

E26 HYBRID

S W/U

-

400m sled drag

-

1x power clean + hang clean

8 sets, 1 min rest

-

ME lower:

Sumo DL off 2” blocks

-

3x1 @ 85-90%

-

4x8 belt sqt

-

8x RDL + 25x band pull through

4 sets, 1min rest 

-

3x 1min Death march @ BW

E26 STR MN

Off week

ETAC

S W/U

-

400m sled drag 

-

10x2 seated DB box jump

-

M.E. lower:

Forward banded box sqt w/mini red bands

-

4x8 Belt sqt

-

4x12 hyper 

4x10 BB reverse lunge

-

30cal AD + 60m front rack carry 

3 rounds 

M @ 2x 24kg

FE = 20cal 2x 16kg

E26 HYBRID

S W/U

-

20x dislocate

-

10x mace 360 + 30m Med ball bear hug carry @ 80#

-

10-1 Log bar PP ladder + 100m ski sprint 

-

10x Dip + 10x curl

10 rounds

-

100x face pull

100x band upright row

E26 STR MN

 S w/u

-

20x dislocae

-

10-1 Push up ladder

-

5x5 PP @ 55% + red bands

1min rest between

-

5x5 BP @ 45% +25% bands

1min rest between

-

12min AMRAP

30m sled rope pull + 6x DBL KB bottoms up ress + 10x push up

ETAC

S W/U

-

50x mace 360

-

3x5 man maker @ increasing weight

-

10min EMOM

2x PP @ 55 % + mini red bands

-

2x BP @ 80% BP @ 20sec max rep rev band explosive push up

5 sets, 1min rest between

-

10min Max cal AB

*EMOM 2x G2S @ 50% BW medball 

E26 HYBRID

FYF

E26 STR MN

S w/u

-

10-1 KBS + GS ladder

-

5x5 bow bar BS @ 60% + 25% bands

1min rest 

-

5x5 DL @ 50% + 25% bands

1min rest

-

4x12 hyper

-

400m Medball bear hug walk @ 80#

-

150x band leg curl

GPP

S w/u

-

Every Minute for 6 minutes:

M1) 8x Box Jumps

M2) 10x DB Push Press

-

For Time

1500/1000m Row/Ski

3 minute rest

1000/750m Row/Ski

2 minute rest

500/400m Row/Ski

1 minute rest

250/200m Row/Ski

-

5 min AMRAP

16x Weighted Russian Twist

20x Wall Ball

ETAC

S w/u

-

3x10 bird dog

3x10 hyper

-

8x2 Power clean

*start light and increase weight accordingly 

-

4x DL @ 70% off 4” deficit + 2x broad jump + 2min Row @ 2k+4sec

3 sets, 2min rest between

-

3x BS @ 80%  + 5x heavy KBS + 1min bupree box jump

3 sets, 2min rest between

-

50x pull up 

100x band pull through

100x leg curl

E26 HYBRID

S w/u

-

400m sled drag

-

EMOM 6:

1x DL + BR + HC + FS +PP + BS

-

10x DL @ 50% + 2min Row @ 500m or more 

3 sets, 2min rest

-

10x Goblet sqt + 2min ski @ 500m or more

3 seats, 2min rest

-

50x pull up

E26 STR MN

S w/u

-

30min light weight sled drag

-

200x triceps push down

200x face pull 

200x leg curl

GPP

S w/u

-

5x RDL + 5x GS + 5x OHP + 5x Pull Up

3 rounds

-

10x BS @ 50% + 500m Row @ 2k pace

3 rounds, 2 min rest

-

10x KBS + 500m Ski @ 2k pace

3 rounds, 2 min rest

-

3 x 30m Heavy Farmer Carries