E26 HYBRID

S w/u

-

800m sled drag

-

6x 30/30 Row

6min rest

6x 30/30 ski

6min rest

6x 30/30 AAB

-

100x dip

50x pull up 

Break up as needed

-

E26 STR MN

S w/u

-

20x dislocate

-

10-1 log bar PP ladder + 5x club pull over

-

M.E. Sling Shot BP 

-

4x1 heavy singles

-

12x  JM press+

50x banded triceps push down 

4 sets, 2min rest between

-

3x 60/60 SA KB snatch

ETAC

S w/u

-

10min light weight TGU practice

-

M.E. Upper: Axel bar PP

-

4x6 DB BP

-

4x12 rolling triceps

4x30 banded triceps push downs

-

2x 100m thumbs down Y-raise sled pull 

GPP

S w/u

-

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

3 rounds

-

W2 80% Back Squat

-

4x Back Squat @ 80% + 1 min Row @ 2k -2/-3

3 rounds, 2 min rest

-

8x Heavy KBS + 1 min Ski @ 2k-2/-3

3 rounds, 2 min rest

-

100x Alt. BW Lunge

E26 HYBRID

S w/u

-

20x dislocate

-

3x10 FDBR + LDBR + REV fly

-

ME Upper: Sling shot BP 

 -

3x2 @ 80-85%

-

12x skull crusher + 25x triceps push down

4 sets, 1min rest between

-

4x30/30 hollow hold 

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

-

1min of each

1. round the world

2. figure 8

3. alt snatch 

4. box step up

3 full rounds without setting Kb down

M @ 24kg

F @ 16kg 

-

6x 500m + 2min rests

@ 2k pace

-

100x of each:

triceps push down

band pull apart

face pull

GPP

S w/u

-

10x Banded Pull Apart + 5x Man Maker + 30m Bear Crawl

3 rounds

-

W2H Bench Press

-

10-1 Bench Press @ 50-60% + 1-10 Burpee Ladder

-

Rear Delt Flyes 3x12

Single Arm DB Bench Press 3x6

Hanging Leg Raise 3x10

-

500m Row/Ski For Time

E26 HYBRID

S W/U

-

400m sled drag

-

3x1min Death march @ BW

-

ME lower:

Bow bar box sqt

-

3x1 @ 85-90%

-

4x10 belt sqt

-

8x RDL + 25x band pull through

4 sets, 1min rest 

-

100x band pull through

100x face pull 

E26 STR MN

S W/U

-

10x KBS + 30m farmers carry 

5 rounds

-

M.E. Lower: Chamber bar box sqt

-

3x1 heavy singles 

-

4X8 RDL

4x8 hyper

-

8min AMRAP

1x G2S @ 150# +

30m bear hug carry @ 100# + 8x SA KB Clean & Press

ETAC

S W/U

-

400m sled drag 

-

30m lunge + 10x KBS + 5x box jump

3 rounds

-

M.E. lower:

Sumo DL off 4” blocks 

-

4x12 FS @ 50%

-

4x12 hyper 

4x50 band pull through

-

20cal BikeERG + 20x split jump + 10x KBS

@ 24/32kg

2 rounds for time 

GPP

S w/u

-

30-60 min active recovery (walk, bike, ski, row) @ recovery pace

E26 HYRBID

S W/U

-

20x dislocate

-

DB complex: 6x of each

FDBR + LDBR + high pull + OHP + man maker

3 sets

-

10min EMOM 

2x PP @ 45% + mini red bands

-

10x10 Bench press @ 60% 1RM 

2min rest between

-

3x12 rolling triceps 

3x8 gorilla row

ETAC

S W/u

-

SA KB complex: 10x swing + 8x snatch + 6x C&P + 4x Windmill + 2x TGU

2 sets each arm

-

10-1 PP ladder @ 50% + 100m ski sprint 

1min rest between rungs

-

10-1 Man maker ladder + 5x T2B

-

100x triceps push down

100x band pull apart

E26 HYRBID

FYF

ETAC

S w/u

-

DBL KB complex:

6x of each

clean + rack sqt + PP + 30m front rack carry

3 sets, 1min rest

-

5x DL @ 50% + 30% band

1min rest

-

5x box sqt @ 50% + 25% bands

1min rest

-

20cal AD + 15m bear crawl + 

10-1 box jump ladder

-

4x10 hyper

GPP

S w/u

-

8 min EMOM

2x Burpees + 4x KBS + 6x GS

-

3 x 3000m Row/Ski + 2 min rest

@ 2k + 17/18

E26 HYBRID

S w/u

-

400m sled drag

-

8x2 weighted knee jump

-

10min EMOM

2x DL @ 60% + 25% bands

-

6x6 chamber bar BS @ 70%

3min rest

-

3x50 banded leg curl

-

4x12 hyper

GPP

S w/u

-

2x8 KB RDL (light)

2x10/each leg Monster Walk

-

Every 2 minutes for 8 minutes

5x DL @ 65-75%

-

15x KBS + 10x Headcutter + 250m Row/Ski @ 2k -4/6

6 rounds for time

-

4 x 30/30 Hollow Hold

ETAC

S w/u

-

10x 90/60 Row/ski

@ 2k + 5sec

Row R26

Ski R46

-

30min light sled drag

-

4x 30/30 hollow hold