ETAC

S W/U

-

400m sled drag 

-

1x DL + 1x HC + 1x FS

Every 30sec for 10min

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ME lower:

Sumo stance box sqt

-

3x3 @ 85% of above weight

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3x10 Bulgarian split sqt @ BB in front rack position

3x12 BB RDL @ 30-50% 

3x10 hyper

-

6x30m all out sled sprint @ increasing weight

Lean Phase

20min row

20min ski

20min bike

Hypertrophy

S w/u

-

20x dislocate

-

5x inch worm + 20x mace 360

3 sets

-

W2H strict press

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10x10 seated DB OHP

2min rest between 

-

4x8 T-bar row

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15x dip + 25x triceps push down

4 sets, 1min rest

E26 STR MN

 S w/u

-

3x10 push up

3x10 dislocate

-

10x 2 axel bar PP @ 70% 

1min rest between

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3x10 floor press

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DB complex: 8x of each

LDBR + Rev Fly + FDBR + Rev Fly

3 sets, 2min rest between

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10x single arm KB C&P + 100m ski

5 sets, 2min rest between

-

5x10 earth quake push up

5x20 band pull apart

ETAC

S W/U

-

30m bear crawl + 15x push up 

3 rounds

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5x5 BP @ 50%

2min rest between

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10-1 PP Ladder @ 50%

100m run sprint after each rung of ladder

For time

-

5x30/30 hollow hold

GPP

Standard w/u

_ 

15 min KB/mace/club flow 

_ 

15x 30/30 row/ski

Lean Phase

FYF

Hypertrophy

FYF

AM: 30min bike ride

PM: FYF

E26 STR MN

S w/u

-

2x Box sqt @ 65% + 3x strict pull up

10 sets, 90sec rest between

-

10min EMOM

1x DL @ 80%

-

2x15 ultra wide sumo DL

-

2x 5min death march

-

100x banded good morning

100x banded upright row

-

4x20 hyper @ 25% of BS 1RM

ETAC

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

GPP

Standard w/u

_ 

10-1 push up + ball slam ladder

_ 

W2H BP in 5 rounds

10-1/1-10

BP + Burpee ladder

BP @ 60%

_ 

5 min FLR

Lean Phase

S w/u

-

20x dislocate

-

10-1 push up ladder

*after each seat 3x ball slam 

-

Warm up BP

5x3 @ 80%

*chase each set with 10x heavy mace 360

-

3x12 seated DB OHP

3x12 T-bar row

-

3x1min max rep weighter sit up @ 15# plate

Hypertrophy

S w/u

-

1x PC + FS + HC

every 30sec for 10min

-

W2H SSB

-

10x10 BS @ 55%

2min rest between

-

3x10 forward banded Sumo DL 3x20 hyper

3x10 curl

-

8x 20/10 tabata DB Thruster @ 2x 20# DB

E26 STR MN

S w/u

-

5x10 BB box step up

*increase weight each round

-

10x 30/90 Row

*during rest 30m farmers carry @ 2x 32kg KB

-

4x 30/30 hollow hold

ETAC

90min hike/walk

GPP

Standard w/u

_ 

5 min TGU 

_ 

3x 2250m row/ski @ 2k + 16/18

3 min rest

Lean Phase

800m sled drag

-

DBL KB complex:

4x DL + 4x SN + 4x C&P + 4x rack sqt

4 sets, 1min rest between

-

15x 30/90 row @ 2k -5

*during rest 10x KBS @ 24kg

-

3x10 hyper

-

3x1min heavy death march

Hypertrophy

60min 

Row/ski/ride

-

10-1 pull up ladder

E26 STR MN

S w/u

-

5x pull up + 10x hollow hold banded lat pull down + 15x band pull apart

3 rounds

-

W1 1RM axel bar PP

-

4x12 pendely row

-

12x JM press + 25x triceps push down 

4 sets, 1min rest

-

3x10 weighted sit ups

ETAC

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 @ 40%  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