LEAN PHASE

S w/u

-

10x KBS + 10x band pull apart +

5x hollow lat pull down + 5x inch worm

3 sets

-

W2H BB strict press

-

4x15 @ 50%

2min rest between

-

3x10 incline DB bench press

3x10 T-bar row

-

5min FLR

Hypertrophy

S w/u

-

5x pull up + 10x push up + 15x band pull apart + 30m bear crawl

3 sets

-

W2H strict press

-

10x10 seated DB OHP

2min rest between

*+5# if all sets and reps completed last week

-

15x dip + 25x tricep push downs

4 sets, 1min rest between

-

6x30m suitcase carry

E26 STRMN

 S w/u

-

single arm KB complex:

10x swing + 8x SN + 6x C&P + 4x windmill + 2x PP

4 sets, 2 each arm

-

8x3 Axel Bar PP @ 70% 

1min rest between

-

3x15 BP (5x wide, close, comp)

-

10-1 Ladder @ 2x15# DB

LDBR + FDBR + REV FLY

*done without setting DB down. 20x burpee penalty if weight dropped

ETAC

S W/U

-

DB complex: 6x of each

LDBR + FDBR + high pull + curl + OHP + push up

3 sets, 1-2min rest between

-

5x5 BP @ 55% + 25% bands

1min rest between

-

For time

 100x wall ball 20# +

100x ball slam @ 20# +

100x push up

GPP

Standard w/u

_ 

15 min mace 360 practice/mace flow 

_ 

5x 750m row/ski @ 2k pace

1 min rest 

_ 

5 min FLR

LEAN PHASE

FYF

Hypertrophy

FYF

AM: 

400m sled drag

-

30min bike ride

PM: FYF

E26 STRMN

S w/u

-

3x10 sqt

3x8 KBS

3x5 box jump

-

8x3 BS @ 60% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% + 2x Box jump

-

10x KBS @ 32kg every 30sec for 5min

-

5min static hold @ 2x 23kg KB

10cal AB sprint penalty for setting KB down

ETAC

S w/u

-

BB complex: 4x of each

DL + HC + front rack lunge

4 sets @ increasing weight

-

5x5 BS @ 55% + 25% bands

1min rest between

-

5x5 DL @ 50% + 25% bands

1min rest between

-

“Jones Crawl”

10x DL @ 115% BW + 25x box jump

3rds for time

ETAC

S w/u

-

10min EMOM

1x PC + HC + FS

or

1x SN + HSN + OHS

-

5x5 BS @ 60% + 25% bands

1min rest between

-

5x5 DL @ 60% + 25% bands

1min rest between

-

4x8 controlled hyper

*increase weight each round

-

10x 30/30 row/ski/bike/run

for max total meters/cal

GPP

Standard w/u

_ 

5x push up 

10X DB PP 

15x banded pull apart 

3 rounds

_

21-15-9 

DB PP + man maker

_ 

21-15-9

DB Row + cal on machine

_ 

21-15-9 

Push up + burpees

LEAN PHASE

S w/

-

15x KBS + 15m flying burpee + 15m bear crawl

3 rds

-

21-15-9

Back sqt @ 135 + row cal

-

21-15-9

Bench press @ 135 + ski cal

-

21-15-9

Deadlift @ 135 + Bikerg cal 

-

3x15 hyper

-

100x face pull 

100x pull through

Hypertrophy

S w/u

-

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

3 sets @ increasing weight

-

W2H FS

-

10x10 BS @ 55%

2min rest between

*+5-10# if all sets and reps completed last week

-

3x10 BB RDL

3x12 Hyper

-

5min RIng FLR

E26 STRMN

S w/u

-

50x TGU @ 15-25#

-

10k easy pace bikeERG

ETAC

S w/u

-

15min TGU practice @ 10-20#

-

10x 90/60 Row/ski

@ 2k + 5/6sec

-

5min FLR

GPP

Standard w/u

_ 

10 min EMOM: 

M1: 10x GS

M2: 10x KBS 

(alternating minutes)

_

4x 1500m row/ski 

2 min rest 

_

5x 30/30 hollow hold

LEAN PHASE

800m sled drag

-

10min TGU practice

-

40min Bike @  light conversation pace

Hypertrophy

S w/u

-

800m sled drag

-

10min TGU practice

-

8x 500m row/ski + 2min rest 

@ 2k pace

Open rate

-

3x10 weighted sit up

E26 STRMN

S w/u

-

10-2 evens only ladder single arm KB PP

start light and increase weight each round

-

M.E. upper: 3 board BP

-

3x1 heavy 3-board BP

-

5x5 weighted pull up

-

4x8 fat bar curl

4x8 DB pull over

-

4x30/30 hollow hold

ETAC

S w/u

-

10x push up + 10x band pull apart

3 rds

-

ME Upper: incline Bench press

-

3x3 Floor press @ 85% of above weight

-

12x seated DB OHP +

20x band pull apart 

5 sets

-

100x triceps pull down

100x push up