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

-

DB complex: 6x DL + 6x Bent row + 6x hang clean + 30m DB bear crawl

3 sets

-

8min EMOM

3x deficit DL @ 70% + red bands

-

25x BS @ 50% BW + 1k Row @ 2k pace 

2 sets, 5min rest between

*FE= .75% BW

-

4x10 hyper

4x10 bird dog 

GPP

Deload Week

-

S w/u

-

EMOM x 12 minutes

M1) 10x KBS

M2) 12/9 Row/Ski Calories

M3) 12x Ball Slams

M4) Rest

-

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

-

KB HEAVY Farmer Carries 3x60m

E26 HYBRID

S w/u

-

2x10 bird dog

2x10 RDL

-

5x3 Power clean @ 70%

-

Warm up BS

8x8 BS @ 65%

3min

-

3x8 hyper

3x8 t-bar row 

-

6x 30m suite case carry 

E26 STR MN

S w/u

-

EMOM 8

2x DBL KB clean + 30m rack carry

-

5x sumo DL @ 65% + 10x heavy KBS

5 sets, 1min rest 

-

2x box sqt @ 70% + 1x G2S @ 150#

5 sets, 1min rest between

-

60m farmers carry

5 sets, @ increasing weight 

ETAC

S w/u

-

400m sled drag

-

3x 1.5 mile run + 3min rest

-

100x triceps push down 

100x face pull

100x band goodmorning

GPP

Deload Week

-

S w/u

-

30s Plank + 8x DB Single Arm OHP (each arm) + 12x Band Pull Apart

2 rounds

-

50x Push-ups

*every time you break, complete 25 mountain climbers

-

Single Arm DB Floor Press 3x12/arm

Alt. DB Hammer Curl 3x12/arm

-

Single Bent Over Row 3x12/arm

Bench Dips 3x24

-

15x DB Lateral Raise +

12x DB Rear Delt Flyes

9x DB Push Press

3 rounds

E26 HYBRID

S w/u

-

400m sled drag

-

100x light TGU

-

10x 250m Row/ski + 2min rest

@ 2k-2/-4sec

-

100x leg curl

100x face pull

-

400m sled drag 

E26 STR MN

S w/u

-

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

3 rounds

-

M.E. upper: Deadstop BP

-

4x1 heavy singles 

-

3x10 single arm KB press

3x8 T-bar row

-

15x williams press + 25x triceps push down

4 sets, 1-2min rest

ETAC

S w/u

-

5 pull up + 10x push up + 15 band pull apart + 20x mace 360

3 rounds

-

M.E. Upper: Reverse band 2RM Bench press

-

3x2 heavy doubles 

-

4x8 FB bar bent over row 

4x8 seated arnold press

-

3x60/60 williams press  

-

250m Row + 10x burpee + 250m row 

for time

GPP

Deload Week

-

S w/u

-

30-50x TGU @ light weight

-

3x 2000m Row/Ski + 3 min Rest

Start @ 2k + 18, then increase each round

-

KB Suitcase Carry 30m/each arm

3 rounds

E26 HYBRID

S w/u

-

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

3 rounds

-

ME Upper: 3RM Deadstop BP

 -

4x8 DB BP

4x8 pull up

-

3x 60/60 williams press

-

5min Ring FLR

E26 STR MN

S W/U

-

3x box jump + 30m  KB farmers carry

5 rounds

-

7x KBS + 7x GS 

3 rounds

-

M.E. Lower: DL off 2” blocks against mini red bands

-

3x1 heavy singles 

-

4x8 RDL

4x8 hyper

4x8 single arm row

-

100x single leg curl (each leg)

ETAC

S w/u

-

Keep a light KB moving for 10min

-

3x10 OHS

3x10 bird dog

-

10x 250m + 90sec rest

@ 2k-2/-4sec

open rate

-

800m sled drag 

GPP

Deload Week

-

S w/u

-

Side Plank x30s/side + Single Leg Glute Bridge x10/leg + Cossack Squat x 10/leg + Goblet Squat x10 @ 3111 Tempo

2 rounds

-

Squat EMOM x 10 minutes

M1) 12x GS

M2) 12x RDL

*use a challenging weight for exercises

-

21 DB FS

7 Burpee Box Jumps

15 DB FS

7 Burpee Box Jumps

9 DB FS

7 Burpee Box Jumps

-

20x DB Cossack Squat (10/leg) + 10x Squat Jumps

E26 HYBRID

S W/U

-

400m sled drag

-

10x GS + 5x box jump + 30m farmers carry @ 2x 32kg KB

3 rounds

-

ME lower:

3RM bow bar Box sqt

-

3x3 heavy triples 

-

3x8 hyper

3x8 GM

3x8 FB bent row 

-

8x20/10 tabata ski 

E26 STR MN

 S w/u

-

400m sled drag

-

3x10 sqt

3x5 goblet sqt

3x10 push up

-

10x 30/90 Row

*during rest 10x KBS @ 24kg

-

10min light bike cool down

ETAC

S W/U

-

400m sled drag 

-

8min EMOM

2x Power clean + 1x box jump

-

M.E. lower:

3RM Zercher sqt  

-

4x8 Good morning 

4x8 Hyper

-

12min AMRAP

10cal AAB + 30m farmers carry @ 2x24/32kg KB + 30m bearhug carry @ 80/100#

E26 HYBRID

S W/U

-

50x mace 360

-

5x inch worm + 10x band pull apart + 10x DB PP

2 rds

-

Warm up BP

-

6x6 BP @ 70%

3min rest

-

4x15 DB strict press

2min rest between

-

15x dip + 25x face pull

4 sets

E26 STRMN

 S w/u

-

20x dislocate

-

3x devils press + 30m bear crawl

5 sets

-

10min EMOM

2x PP @ 70%

-

4x9 floor press

(alt grip every 3 reps)

2min rest between

-

3x10 earthquake BP 

-

5x devils press + 10x single arm KB C&P + 30m farmers carry

5 sets, 1min rest between