E26 STRMN

S W/U

-

400m sled drag

-

10x sqt + 10x RDL + 5x box jump 

4 rounds

-

M.E. Lower: 2RM SSB box sqt

-

3x1 heavy singles 

-

3x8 Goodmorning

3x8 gorilla row

-

10x KBS @ 32kg  + 30m bear hug cary @ 100#

5 rounds for time

ETAC

S W/U

-

400m sled drag 

-

4x DBL KB clean + 4x box jump

6 rounds

-

M.E. lower:

3RM TRAP BAR DL 

-

4x8 RDL

4x8 Hyper

-

3sets max distance farmers carry @ body weight

-

4x1min leg curl

E26 HYBRID

S W/U

-

20x dislocate

-

3x10 push up 

3x10 single arm row

-

5x3 BP @ 80%

*chase each sets with 10x heavy mace 360

-

10x10 DB OHP 

90sec rest between

-

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

4 sets, 2min rest

-

3x max time leg tuck hold @ 25# plate

E26 STRMN

 S w/u

-

20x dislocate

-

3x5 man maker

-

9x3  PP  @ 45% + red bands

1min rest between

-

9x3 BP @ 55% +25% bands

1min rest between

-

3x10 earthquake push up

-

8min AMRAP

1x tire flip + 1x G2S @ 100#

*+1x rep each round

-

400m sled drag 

ETAC

S W/u

-

20x dislocate

-

10min EMOM

2x PP @ 65%

-

5x5 BP @ 50% + 25% bands

-

Berry Dumbbells

M @ 25# or more

F @ 15# or more

-

200m sled drag while holding BB overhead 

GPP

S w/u

-

30s Air Squat +

30s Box Jump +

30s Lunge

3 rounds

-

15 min Time Cap to W2H DL

-

30 min EMOM

M1) 12/9 cal Row/Ski

M2) 8x DL @ 60%

M3) 12/9 cal Row/Ski

M4) 10x KBS

M5) Rest

-

4x 30/30 Hollow Hold

E26 HYBRID

FYF

E26 STRMN

S w/u

-

8x3 box jump

-

10x3 BS @ 50% + 25% bands

1min rest between 

-

10x3 DL @ 60% + 25% bands

1min rest between

-

3x8 sumo DL

3x8 RDL

-

20X G2S @ 100# + 60m trap bar farmers carry @ 2x BW

10x G2S @ 100# + 30m trap bar farmers carry @ 2x BW

ETAC

S w/u

-

1x Power clean + hang Clean + FS

every 30sec for 10min

-

10x DL @ 50% + 2min Row @ 2k pace

3 sets, 2min rest between 

-

10x BS @ 50% + 2min ski @ 2k pace 

3 sets, 2min rest

-

5min FLR 

GPP

S w/u

-

10-1 Ladder

KBS + GS + Push-up

-

2 x 3000m Row/Ski + 2 min rest

@ 2k + 19/20

-

10 minute various carry

E26 HYBRID

S w/u

-

1x Power clean + hang clean + FS

Every 30sec for 10min

-

12x Sumo DL @ 60% + 1min Row

3 sets, 2min rest between

-

12x BS @ 60% + 1min Ski 

3 sets, 2min rest between

-

4x12 hyper

4x 60sec single leg curl  

E26 STRMN

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

-

50x TGU + Windmill @ light weight

-

8x 90/60 row/ski

@ 2k + 1/2sec

R30/50

-

16x 30m suitcase carry

*8x each arm

GPP

S w/u

-

Single Arm KB Complex:

10x Swing + 8x Clean & Press + 6x Snatch + 4x Windmill + 2 TGU

2 rounds each arm, rest as needed

-

6 x 500m Row/Ski + 2 min Rest

@ 2k pace

-

Plank Shoulder Taps 3x30s

E26 HYBRID

S w/u

-

400m sled drag

-

4x 2000m + 2min rest

-

100x face pull

100x upright row 

E26 STRMN

S w/u

-

20x dislocate

-

10-8-6-4-2 mace 360 each direction 

*5x push up after each set

-

M.E. upper: single shot BP

-

4x8 incline DB BP

4x8 single arm row

-

10x bow bar skull crushers+

25x banded triceps push down 

4 sets

-

4x 30/30 hollow hold

ETAC

S w/u

-

4x5 single arm club pull over

-

5x inch worm + 15m bear crawl + 15m reverse bear crawl

3 sets

-

M.E. Upper: 3RM 2-board BP

-

4x8 OHP

4x8 pull up

-

10x dip + 25x triceps band push down

4 sets, 1min rest 

GPP

S w/u

-

10x Banded Pull Apart + 5x Inchworm + 30m Slow Bear Crawl

3 rounds

-

W2H BP

4x Bench Press @ 80% + 1 min Ski @ 2k Pace

3 rounds, 2 min rest

-

10x DB Push Press + 10x Burpees

3 rounds, 2 min rest

-

Pull-ups 3xAMRAP

*use bands if needed, rest between AMRAPs

E26 HYBRID

S w/u

-

20x dislocate

-

2x30/30 push press

2minr est

2x 30/30 mnt climber

-

ME Upper: single arm KB clean & Press 

 -

4x8 seated OHP

-

4x12 rolling tri’s 

4x8 t-bar row

-

Max rep band triceps push down strip sets

3 sets, 3 min rest 

E26 STRMN

 S w/u

-

30min easy pace bike

-

200x banded triceps extension

200x band pull apart

200x band pull through