GPP

Standard w/u

_ 

10x sqt 

10x RDL 

10x push up 

5x pull up 

2 rounds 

_

15x 30/90 row/ski

w/ 5x KBS during rest 

_

100x banded standing row 

100x banded good morning

Lean Phase

S w/u

-

Bulgarian bag complex

10x spins + 10x sqt + 10x spin + 10x clean

3 sets, 1min rest between

-

10-1 BP ladder @ 135 # + 100m row 

For time

-

1-10 DB PP ladder + 100m ski

For time

-

10x LDBR + 10x REV fly + 5x Knee to elbows 

5 rounds

-

10min row cool down

Hypertrophy

S w/u

-

DB complex: 6x of each

FDBR + High pull + Curl + OHP + Push up w/row

3 sets, rest some between

-

W2H 1-2x BP

-

10x10 BP @ 50%

2min rest between

-

5x10 landmine press

5x20 banded triceps pull down

-

100x push up

-

10min bike cool down

ETAC

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

E26 STR MN

 S w/u

-

800m light sled march 

-

200x banded triceps extension

200x band pull apart

-

20min light bike

GPP

Standard w/u

_ 

3x10 FDBR 

3x10 LDBR 

3x10 reverse fly 

_ 

W2H Strict Press in 5 rounds

4x2 strict press @ 80%

2-3 minute rest

_ 

4x10 heavy DB pull over 

4x20 banded tricep pull down

Lean Phase

S w/u

-

400m sled

-

10x sqt + 10x KBS + 5x box jump

3 rds

-

Warm up Deadlift

-

3x DL @ 80% + 5x box jump + 1min row @ 300m

3 sets, 2min rest

-

Warm up BS

-

3x BS @ 80% + 5x heavy KBS + 1min ski @ 300m

3 sets, 2min rest between

-

3x10 hyper

3x10 RDL

-

5min RIng FLR

Hypertrophy

S w/u

-

S w/u

-

2x10 sqt

2x5 goblet sqt

2x5 tuck jump

2x5 knee jump

-

W2H 1-2x DL

-

10x10 DL @ 55% 

2min rest between

-

4x15 hyper

4x10 DB row

4x7 Chin up

-

8x 20/10 tabata bikeERG

E26 STR MN

S W/U

-

3min EMOM

2x Log clean + 2x box jump

-

W2H SSB box sqt 

-

4x12 heavy BB RDL

4x12close grip BB high pull

-

3x G2S @ 150# + 1min KB rack hold @ 2x 24kg KB

4 sets, rest as needed

ETAC

S W/U

-

12min alternating EMOM

1. 15x KBS @ 16/24kg

2. 5x burpee

3. 10cal or 100m run

-

3x20 Sumo DL @ 30% 1RM

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

-

3x12 Goodmorning

3x10 bulgarian split sqt

-

8x20/10 tabata Row/bike/run/ski

2min rest 

4x20/10 tabata row/bike/run/ski

GPP

Standard w/u

_ 

BB Complex: 4x each

DL + BR + HC + FS + PP + BS

2 rounds

_ 

BS Jump SQT

3x 30% of BW 

+ 3x box jumps 

_ 

5x2 BS @ 70% 

5x2 pause BS @ 70%

_ 

3x 12 elevated toe RDL 

3x25 reverse hyper

E26 HYRBID

S W/U

-

10x push up + 20x mace 360

3 rds

-

2x 30/30 PP

-

Warm up BP

-

10x10 BP @ 60%

3min rest

-

5x 5-1 pull up ladder

*after each set 5x dips

-

100x face pull 

E26 STR MN

S W/U

-

30m bear crawl + 15x push up 

3 rounds

-

5x5 BP @ 50%

2min rest between

-

10-1 Log bar PP Ladder @ 95-135# 

*30m Yoke carry @ 365 after each rung of ladder

For time

-

5x30/30 hollow hold

ETAC

S W/u

-

50x mace 360

*or KB halo

-

3x5 pull up

3x10 push up

3x15 face pull

-

8min EMOM

2x BP @ 75%

-

10-1 PP ladder @ 50% 

* after each rung 3x burpee pull up

for time

-

3x12 rolling triceps 

3x8 T-bar row

-

5min Ring FLR

GPP

Standard w/u

_ 

10 min TGU practice 

_ 

10x 90/60 bike/row/ski @ 2k -2/4

_ 

6x 30/30 hollow hold

E26 HYBRID

FYF

E26 STR MN

S w/u

-

BB complex ladder: 

6-5-4-3-2-1 reps of each

DL + Bent Row + HC + FS + PP + BS 

start light and increase weight each round working to a heavy single rep complex

-

warm up BB lunge

5x6 heavy BB lunge (3x reps each leg)

-

30sec explosive step up + 30sec box jump + 1min step up + 1min rest

4 sets

-

800m sled drag

ETAC

S w/u

-

1x Power clean + hang clean + Front sqt

every 30sec for 10min

-

8min EMOM

2x  deficit DL @ 75%

-

15x BS @ 50% + 100m row sprint

3 sets, 2min rest between

-

3x10 plate sit up

3x10 hyper

3x10 RDL

-

3x1min farmers carry death march 

GPP

Standard w/u

_ 

60 min row/ski @2k + 20

E26 HYBRID

S w/u

-

2x10 bird dog

2x10 RDL

-

3x Power clean + 30m trap bar farmers carry

7 sets, increase weight as needed

-

Warm up BS

6x6 BS @ 70%

3min

-

4x8 hyper

4x8 RDL

-

3X1MIN FARMERS CARRY DEATH MARCH