ETAC

S w/u

-

400m sled drag 

-

2x 4000m + 2min rest

@ 2k + 18

R20/40

-

100x band pull apart

100x face pull 

100x good morning

GPP

10x KBS + 8x Cossack Squat + 5x Box Jump

3 rounds

-

W2H Back Squat

3x5 @ 80%, then 1x5+

2-4 min rest

-

DB Box Step-ups 3x8/side

DB Toe Elevated RDL 3x10

-

2 rounds for time:

15/10 cal Row/Ski

20 Ball Slams

10 Devils Press

E26 HYBRID

S W/U

-

400m sled drag

-

10x KBS + 2x knee jump

4 rounds

-

ME lower:

5RM sumo DL From blocks 

-

3x1 @ 85%

-

8x RDL + 25x light hypers

4 sets, 1min rest 

-

4x10 bulgarian split sqt

E26 STRMN

S W/U

-

400m sled drag

-

10x KBS + 30m bear hug cary @ 100#

4 sets

-

M.E. Lower: Zercher Sqt

-

3x1 heavy singles 

-

4X8 RDL

4x8 hyper

4x8 Pendely Row

-

3x1min heavy death march

ETAC

S W/U

-

400m sled drag 

-

4x DBL KB clean + 4x box jump

6 rounds

-

M.E. lower:

2RM Front sqt 

-

FS + BS cluster

2x FS @ 80% + 3x BS @ same weight

3 sets, 3min rest

-

8x RDL @ 50% + 1min rack hold death march 

3 sets, 1min rest

-

4x8 hyper

-

5min static hold @ 2x 16/24kg KB

10x burpee pull up per drop 

E26 HYBRID

S W/U

-

20x dislocate

-

3x5 man maker

@ increasing weight 

-

10min EMOM 

2x PP @ 55% + mini red bands

-

6x6  Bench press @ 70% 1RM 

3min rest between

-

15x dip + max rep triceps push down @ black bands

4 sets, 2min rest

-

3x max time leg tuck hold @ 25# plate

E26 STR MN

 S w/u

-

20x dislocate

-

3x5 man maker

-

5x5  PP  @ 45% + red bands

1min rest between

-

5x5 BP @ 55% +25% bands

1min rest between

-

10x man maker + 1min hussafell stone Death march 

3 rounds for time

-

100x tricep push down & band pull apart

ETAC

S W/u

-

20x dislocate

-

10x PP @ 50% + 5x heavy Ball slam + 5x G2S @ 50% BW

3 sets, 2min rest 

-

1min max rep BP @ 50% + 1min rest +

1min max rep burpee + 1min rest + 1min max rep Alt KB snatch @ 16/24kg

Repeat 

-

100x triceps push down

100x band pull apart

GPP

S w/u

-

KB Windmill 3x6/side

-

30 min Row/Ski

1. @ 2k + 16

2. @ 2k + 13

3. @ 2k + 9

-

4x 30/30 Hollow Hold

E26 HYBRID

FYF

E26 STR MN

S w/u

-

8x3 BB jump sqt

-

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

1min rest 

-

5x5 DL OFF 4” DEFICIT @ 50% + 25% bands

1min rest

-

100x KBS @ 24kg +

100x ball slam +

100x step up @ 65#

400m farmers carry @ 2x 24kg KB

ETAC

S w/u

-

DB complex: 6x of each

RDL + BR + Thruster + push up + thruster

3 sets, @ increasing weight

-

5x DL @ (60% + 25% band ) + 10cal AD 

5 sets, 90sec rest 

-

5x box sqt @ (50% + 25% bands) + 5x heavy KBS + 3x broad jump

5 sets, 90sec rest

-

30-20-10

KB rack hold step up + T2B

-

4x10 hyper

GPP

S w/u

-

30m Monster Walk + 10x Banded Sqt

2 rounds

-

20-18-16

DB FS +

DB PP

Rest 1 mins

16-14-12

Burpee over DB +

DB FS

Rest 1 mins

12-10-8

DB FS +

Renegade Row (6-5-4/arm)

-

6 x 500m Row/Ski + 2min Rest @ 2k -1/2

E26 HYBRID

S w/u

-

400m sled drag

-

10min EMOM

Knee jump + box jump

-

10min EMOM

2x Sumo DL @ 60 % + 25% bands

-

10x10 BS @ 60%

2min rest

-

4x12 hyper

4x8 pull up 

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

-

30min row/ski

-15min @ 2k + 16

-10min @ 2k + 13

-5min @ 2k + 9

-

5min ring FLR

GPP

S w/u

-

6 min AMRAP

15x KBS + 12x Ball Slams + 9x Push-up

-

4 x 1500m Row/Ski + 3 min Rest

@ 2k + 18

*increase pace each round

-

10x DBL KB DL +

30m Farmer Carry

3 rounds, rest as needed

E26 HYBRID

S w/u

-

800m sled drag

-

10k Row/ski

-

100x leg curl

100x face pull

100x upright row 

E26 STR MN

S w/u

-

20x dislocate

-

5x club pull over + 10x band pull apart + 15x band face pull

3 rounds

-

M.E. upper: Log bar 2RM clean & press

-

3x 60/60 LOG C&P @ 135# 

-

12x  williams  press+

25x banded triceps push down 

4 sets, 1min rest between

-

4x 30/30 hollow hold

ETAC

S w/u

-

2x 30/30 PP *rest in OH hold

2x 30/30 Push up / MNT climber

-

M.E. Upper: 3RM close grip FB 3board BP

-

4x8 incline DB BP 

4x8 T bar row

-

12x rolling triceps + max rep banded triceps push down @ black band

4 sets, 1min rest 

-

250m row for time