E26 STR MN

90MIN WALK

ETAC

S w/u

-

400m sled drag

-

25x band pull through 

25x band high pull

4 rounds

-

8x 60/60 row/ski

@ 2k pace

Row R 22

SKi R 42

-

25x band pull apart 

25x face pull

4 rounds

GPP

tandard w/u

_ 

DB KB Complex: 4x each 

BR + Clean + Rack Sqt + OHP

4 rounds 

_ 

10x GS (F: yellow or heavier; M: green or heavier) + 15/20 cal on machine + 10x KBS + 5x burpees

8 rounds 

(30 min time cap – if not completed within time cap: 

5 min EMOM: 

5x burpees)

_ 

3x30 frog pumps

E26 HYBRID

S w/u

-

400m sled drag

-

40min Row/ski/bike

-

100x pull through

100x upright row

E26 STR MN

S w/u

-

1-10 Ladder

Push up + KB/DB PP @medium weight DB

-

warm up with few set of pull ups and bench press

-

max rep BP @ 135 to failure + max rep pull up 

4 sets, 4min rest between

-

5min max rep cross body hammer curl @ light/Medium DBs

-

100x banded face pulls 

ETAC

S w/u

-

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

3 rounds

-

M.E. Upper: WIDE GRIP BP

-

3x2 heavy doubles 

-

4x8 Single arm row

4x8 dip

-

30sec rolling triceps + 30sec triceps push down

4sets, 1min rest

GPP

Standard w/u

_ 

10 min KB/mace/club flow

_ 

10x 60/90 row/ski @ 2k – 4/6

_

3x10 LDBR 

3x10 FDBR

3x10 reverse fly

E26 HYBRID

S w/u

-

10x dislocate + 10x push up + 10x band pull apart + 3x box jump

3 rounds

-

ME Upper: wide grip BP

-

3x2 @ 80%

 -

4x8 DB pull over

4x8 kneeling KB strict press (each arm)

-

3x50 Rolling triceps

-

10x push up every 30sec for 5min 

E26 STR MN

60min Ruck with 35-50# pack at moderate pace

ETAC

S w/u

-

800m light sled drag

-

3x10 bird dog

3x10 KB RDL

-

30min Row/ski/bike/run

Row/ski @ 2k +16/18sec

-

10min foam roll

GPP

Standard w/u

_ 

10x DB PP

10X DB row  

10x push up 

5x pull up 

_ 

3x BP @ 70% 

8 rounds, 2 min rest

_ 

100x banded face pull 

100x tricep pull down

_ 

5 min FLR 

*5 push up every drop 

E26 HYBRID

S W/U

-

400m sled drag

-

2x G2S @ 80# + 5x box jump

5 sets

-

ME lower:

Snatch Grip DL 

-

4x2 heavy rack pull

-

3x12 Sumo DL @ 50% 

3x15 hyper

-

3x60/60 leg curl 

E26 STR MN

S W/U

-

12min alternating EMOM

1. 15x KBS @ 16/24kg

2. 4x box jump

3. 2x G2S @ 80#

-

3x20 Sumo DL @ 30% 1RM

3x20 conventional DL @ 30% 1RM off 4” deficit

-

3x12 Goodmorning

3x10 bulgarian split sqt

-

6x 30m trap bar farmers carry @ increasing weight 

ETAC

S W/U

-

DBL KB complex: 

8x Clean + 6x Rack sqt  + 2x PP + 30m Rack hold carry

3 sets

-

M.E. lower:

SSB box sqt 

-

3x1 @ 85-90%

-

3x12 hyper

3x8 Glute hip bridge 

-

4x 30/30 hang snatch high pull 

2min rest

4x 30/30 split jump

GPP

warm up

-

10x sqt + 10x RDL + 10x cossack sqt

3 rds

-

W2H DL in 5 sets

-

5x2 DL @ 80%

-

3x12 RDL @ 30-50% DL 1RM

3x12 reverse hyper

-

8x 20/10 row or ski for max total distance

E26 HYBRID

S W/U

-

3x5 man maker

3x20 mace 360

-

Warm up BP

-

8x8 BP @ 65%

3min rest

-

15x dip + 25x triceps push down

4 sets

-

4x 30/30 hollow hold 

E26 STR MN

 S w/u

-

50x mace 360

-

2x 30/30 PP

-

10min EMOM

2x PP @ 45% + mini red bands

-

4x12 BP @ 50%

• chase each set with 10x heavy mace 360

2min rest between

-

4x 50 triceps push down

4x50 face pull

ETAC

S W/u

-

50x mace 360

*or KB halo

-

3x5 pull up

3x10 push up

3x15 face pull

-

10min EMOM

1x BP @ 80%

-

20x PP @ 50% +

1k SKi +

15x PP @ 60% + 

1k ski + 

10x PP @ 70% + 

1k ski

for time

-

4x15 dip

4x7 strict pull up

GPP

Deload Week

-

S w/u

-

60s Row/Ski + 10x Air Squat + 5x Push-up

3 rounds

-

100/90 Cal Row/Ski

Rest 1:1

80/70 Cal Row/Ski

Rest 1:1

60/50 Cal Row/Ski

Rest 1:!

40/30 Cal Row/Ski

Rest 1:1

20/10 Cal Row/Ski

-

20x Walking Lunge (10x each leg) + 30x Russian Twist (15x each side)

3 rounds

E26 HYBRID

FYF