GPP

S w/u

-

10x Banded Pull Through + 30m Monster Walk + 5x GS

3 rounds

-

W2H DL

3x 80% + 10x Split Jump

3 rounds, 2 min rest

-

Front Foot Elevated Split Squat 3x6/side

B-Stance DB RDL 3x10/side

-

Side Plank 3x20s/side

E26 HYBRID

S w/u

-

20x dislocate

-

10-1 mace 360 + 30m bear crawl

-

ME Upper: FB BP 

 -

3x2 @ 80-85%

-

4x12 williams press 

4x8 t-bar row

-

3x 60/60 red band triceps push down

-

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

-

6x TGU + 1min FLR

5 rounds

-

8x 90/60

@ 2k + 3sec

R28/48

-

100x band pull apart

100x face pull 

100x good morning

GPP

S w/u

-

20x Dislocate

-

5x Inchworm + 10x Banded Lat Pulldown

2 rounds

-

W2H OHP

3x5 @ 75%, then 1x5+

2-4 min rest

-

Rear Delt Flyes 3x10

Close Grip Push-up 3xAMRAP

DB OH Tricep Ext 3x10

-

3 rounds for time

250m Row/Ski +

30x KBS

E26 HYBRID

S W/U

-

400m sled drag

-

10x2 weighted knee jump

-

ME lower:

BS + RED BANDS

-

3x1 @ 85%

-

8x RDL + 25x band pull through

4 sets, 1min rest 

-

100x band pull through

100x face pull 

E26 STR MN

S W/U

-

400m sled drag

-

5x SA KBS + 30m suitcase carry

8 rounds (4x each arm)

-

M.E. Lower: Sumo DL off 4” Blocks 

-

3x1 heavy singles 

-

4X8 Goodmorning

4x8 hyper

4x8 Tbar row

-

5min static hold @ 2x 24kg KB

ETAC

S W/U

-

400m sled drag 

-

4x DBL KB clean + 4x box jump

6 rounds

-

M.E. lower:

SSB  

-

3x 60/60 max rep SSB @ 50% 1RM 

-

8x RDL @ 50% + 1min max rep banded leg curl

3 sets, 1min rest

-

4x8 hyper

-

3x1min farmers carry death march

E26 HYRBID

S W/U

-

20x dislocate

-

10-1 push up ladder + 10x mace 360

-

10min EMOM 

2x PP @ 50% + mini red bands

-

8x8  Bench press @ 65% 1RM 

2min rest between

-

10min EMOM

10x dip 

-

5min FLR

E26 STR MN

 S w/u

-

20x dislocate

-

10x push up + 10x mace 360

4 sets

-

5x5 axle bar PP  @ 50% + red bands

1min rest between

-

5x5 BP @ 50% +25% bands

1min rest between

-

400m sled pull + loaded SSB carry

+ 50x KB Snatch @ 24kg + 200m bear hug carry @ 100# med ball 

for time

ETAC

S W/u

-

20x dislocate

-

10x PP @ 50% + 5x reverse band explosive push up + 5x heavy ball slam

3 sets, 2min rest 

-

100x man maker for time

M @ 30# DBs

F @ 20# DBs

-

100x triceps push down

100x band pull apart

GPP

S w/u

-

10x KBS every 30s for 10 minutes

-

EMOM x 30 min

M1) 150/130m Row/Ski

M2) 16x Alt. DB Box Step Up

M3) 12 cal AB

M4) 8x Devils Press

M5) Rest

-

5 min FLR

*only allowed 2 drops

E26 HYBRID

FYF

E26 STR MN

S w/u

-

10-1 KBS + GS ladder

-

5x5 bow bar BS @ 55% + 25% bands

1min rest 

-

5x5 DL @ 55% + 25% bands

1min rest

-

2x G2S @ 150# + 15m heavy yoke carry

6 sets, full rest between

-

4x8 RDL

4x10 Hyper

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 ) + 30sec row sprint

5 sets, 90sec rest 

-

5x box sqt @ (50% + 30% bands) + 30sec ski sprint

5 sets, 90sec rest

-

10-1 deck sqt ladder + 10cal AD

-

4x10 hyper

GPP

S w/u

-

4 x 30/30 Mace 360

-

3 x 2250m Row/Ski + 4 min Rest

1. 2k + 16/18

2. -3/4 sec from the previous round

3. -3/4 sec from the previous round

E26 HYBRID

S w/u

-

400m sled drag

-

10min EMOM

Knee jump + box jump

-

10min EMOM

2x Sumo DL @ 55 % + 25% bands

-

8x8 SSB @ 65%

3min rest

-

8x RDL + 50x banded leg curl

3 sets

-

4x12 hyper

E26 STR MN

S w/u

-

30min light weight sled drag

-

200x triceps push down

200x face pull 

200x leg curl

ETAC

S w/u

-

400m sled drag

-

5x 1500m + 3min rest

start @ 2k + 18sec and -3sec each interval

Row: 22/24/26/28/30

Ski:

42/44/46/48/50

-

5min ring FLR

GPP

S w/u

-

10 min TGU practice @ light/med weight

-

5 x 1000m Row/Ski + 2 min rest @ 2k +17

*increase 3 sec per interval

-

DBL KB Carry Complex

Overhead 30m +

Front Rack 30m +

Suitcase 30m

3 rounds