ETAC

S W/u

-

20x dislocate

-

3x5 Man maker 

@ increasing weight

-

2x PP @ (45% + mini red bands) + 2x board jump

8 sets, 1min rest between

-

10x3 Floor Press @ 70%

1min rest between

-

5x man maker + 30m bear hug carry @ 80/100# + 8x T2B

6rounds for time

GPP

S w/u

-

10x KBS every 30 seconds for 5 minutes

-

30 min MAX meters on Row/Ski

-

30s FLR +

7x Push-up +

30s Side Plank Right +

7x Push-up

30s Side Plank Left +

7x Push-up

E26 STRMN

S w/u

-

EMOM 8

2x log bar clean + 2x box jump 

-

10x3 Bow bar BS @ 55% + 25% bands

1min rest between 

-

10x3 sumo DL @ 55% + 25% bands

1min rest between

-

15min AMRAP

1x 30m sled push + 2x G2S @ 150#

*start at 1x 45# plate and increase weight each round 

-

100x seated leg curl 

4x10 hyper

E26 HYBRID

FYF

ETAC

S w/u

-

1x Power clean + hang Clean + FS

every 30sec for 10min

-

5x Sumo DL @ (50% + 25% bands) + 8x heavy KBS + 30sec row sprint

3 sets, 2min rest between 

-

5x Box sqt  @ (55% +25% bands) + 5x box jump + 30sec ski sprint

3 sets, 2min rest

-

8min AMRAP

1x Pull up + 30m bear crawl

*+1x pull up each round

GPP

S w/u

-

10x KBS every 30 seconds for 10 minutes

-

30 min MAX meters on Row/Ski

-

30s FLR +

7x Push-up +

30s Side Plank Right +

7x Push-up +

30s Side Plank Left +

7x Push-up

GPP

S w/u

-

DBL KB Complex:

6x KBS + 6x Squat + 6x Press + 6x FSPP

3 rounds

-

Every 3 minutes for 30 minutes:

15 cal Row/Ski +

10x Goblet Squat +

10x Alt. Rev Lunge

-

30m Heavy Weighted DB Bear Crawl + 20x Ball Slams

3 rounds for time

E26 HYBRID

S w/u

-

2x10 bird dog

2x10 RDL

-

8min EMOM

3x Power clean

-

Warm up BS

10x10 BS @ 60%

-

3x8 hyper

3x8 BB row

-

5x strict T2B + 1min 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

-

AMRAP 12

10x Alt Kb snatch + 6x box jump + 4x T2B

-

10x 30/90 Row

*during rest 3x burpee box jump

-

6x 30m farmers carry

GPP

S w/u

-

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

3 rounds

-

3x5/each arm TGU @ light/moderate weight

-

8 x 90/60 Row/Ski @ 2k + 1-2 sec

-

DBL KB Carry Complex:

30m Overheard +

30m Front Rack +

30m Suitcase

3 rounds

E26 HYBRID

S w/u

-

800m sled drag

-

10x 90/60 row/ski

@ 2k + 9/10sec

-

50x TGU

-

E26 STRMN

S w/u

-

5x dislocate + 10x band pull apart + 10x push up + 10x DB PP

3 rounds

-

M.E. upper: 3RM Log bar PP

-

3x10 floor press

3x8 pendlay row

-

3x 60/60 rolling triceps

-

500m ski + 15x G2S @ 100# for time

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 PP

-

4x8 floor press

4x8 DB pull over

-

10x dip + 25x williams press

4 sets, 1min rest 

E26 HYBRID

S w/u

-

15x push up + 15x band pull apart + 10x mace 360 + 5x pull up

3 rounds

-

ME Upper: 3RM BP w/mini red bands

 -

4x8 incline DB BP

-

3x 60/60 rolling triceps

-

5min Ring FLR

E26 STRMN

 S w/u

-

60min walk

ETAC

S w/u

-

400m sled drag 

-

60min ruck for max distance @ 50# pack

*every 10min you must drop pack and complete 50x sqt + 10x burpee 

GPP

S w/u

-

20x Squat + 15x KBS + 10x RDL + 5x Pull-ups

3 rounds

-

W2H Front Squat

2x FS @ 80% + 3x BS @ same weight + 12/9 Row/Ski Cal

5 rounds, 3 min rest

-

DB Bulgarian Split Squat 3x8/side

KB Heel Elevated Goblet Squat 3x10

-

4x 30/30 Hanging Leg Raise

GPP

S w/u

-

10x Banded Face Pulls + 10x Dislocates + 5x Hand Release Push-ups

3 rounds

-

W2H Bench Press

3x5 @ 80%

2-4 min rest

-

Rear Delt Flyes 3x10

Inverted Row (1s Pause) 3x8

-

10x Alt. Single Arm DB Snatch + 100m Row/Ski Sprint

4 rounds for time

E26 HYBRID

S W/U

-

400m sled drag

-

10x sqt + 5x box jump + 3x G2S @ 100# 

3 rounds

-

ME lower:

3RM SSB

-

4x12 SSB

2min rest

-

3x8 T-bar row

3x8 hyper 

3x8 weighter Bulgarian split sqt

-

4x30/30 row/ski/bike