Lean Phase

S w/u

-

400m sled drag

-

15m lunge + 10x KBS + 15m bear crawl

3 rounds

-

Warm up BS

-

10-1 ladder

BS @ 185 +

DL @ 185 + 

KBS @ 48kg + 

Box jump

-

4x8 hyper

4x8 RDL

-

100x leg curl 

Hypertrophy

S w/u

-

1x Power clean + hang clean + PP

Every 30sec for 10min 

-

W2H box sqt

-

10x10 BS @ 55%

2min rest between

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

-

4x8 Goodmorning

4x8 hyper

-

6x 30/30 AB 

E26 STRMN

S w/u

-

50x TGU @ 15-25#

-

easy pace 20min row

-

6x 50m suitcase carry @ 32kg 

*3x each arm

ETAC

S w/u

-

5x 1500m Row/ski

Start @ 2k +17/18sec 

Increase pace by -2/-3sec per interval

-

4x30m heavy farmers carry

GPP

Standard w/u

_ 

BB Complex: 4x each: 

DL, BR, HC, FS, PP, BS

3 rounds

_ 

500m row

21-15-12

DL + DB PP 

_ 

500m row 

15-12-9

DL + box jump 

_ 

500m row 

12-9-6

DL + KBS

Lean Phase

800m sled drag

-

Keep a light KB moving for 10min 

-

6x30/30 row

6min rest

6x 30/30 ski

6min rest

6x 30/30 aab

-

5min max rep sandbag get up

Hypertrophy

S w/u

-

800m sled drag

-

Warm up TGU

-

6x TGU + 1min FLR

5 sets

-

4x 750m row/ski + 4min rest 

@ 2k pace

Open rate

-

6x 30m suitcase carry

E26 STRMN

S w/u

-

10-1 push up ladder

*3x ball slam after each run @ 30#

-

2x 30/30 PP 

-

M.E. strict press from chin height 

-

4x12 DB BP

4x12 Pendley Row

-

3x 60/60 max rep rolling DB press @ 20-25# DB

-

100x face pull

100x upright row

ETAC

S w/u

-

10x push up + 10x band pull apart + 10x BHN Snatch PP

3 rds

-

ME Upper: BHN SNPP

-

3x1 @ 85% of above weight w/5sec overhead hold

-

10x seated DB OHP +

20x band pull apart 

5 sets

-

100x dip

Max reps per set, full rest between until total number completed

GPP

Standard w/u

_ 

15 min TGU 

_ 

6x 500m row/ski + 3min rest

 @ 2k pace

*increase speed each round if able *

_ 

5x (1-5) pull up ladder

Lean Phase

S w/u

-

DB complex: 6x of each

FDBR + LDBR + high pull + PP + push up

3 sets, rest some between

-

W2H BP

-

5x3 BP @ 80%

*chase each set with 10x mace 360

3 min rest between

-

12x williams press + 25x triceps push down

4 sets, rest some between

-

4x 30/30 burpee box jump

Hypertrophy

S w/u

-

5x pull up + 10x hollow lat pull down + 15x push up 

3 sets

-

W2H Single Shot BP

-

10x10 BP @ 50%

2min rest between

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

-

15x Williams press + 25x triceps push down

4 sets, rest as needed

-

4x30/30 hollow hold

E26 STRMN

 S w/u

-

10MIN TGU PRACTICE

-

30min empty sled walk

-

200x banded leg curl

ETAC

S w/u

-

800m sled drag @ 1x45# plate

-

6x 500m + 2min rest

Start @ 2k pace and increase each round

-

5min FLR

*20x burpee penalty per drop

-

100x face pull

100x triceps push down

GPP

Standard w/u

_ 

10x KBS + 10x GS + 5x box jump + 10cal

3 rounds  

_ 

W2H back squat in 5 rounds 

3x back squat @ 80% + 10/15cal assault bike sprint

5 sets, 3min rest between

-

4x8 RDL

-

10x heavy KBS + 1min laying leg curl

3 sets, 1min rest between

Lean Phase

S w/u

-

400m sled

-

10x KBS + 10x KB clean + 10cal AAB

3 rds

-

Warm up DL

-

10x DL @ 225 + 5x box jump + 1min Row

3 sets, 2min rest

-

10x Goblet sqt + 10x split jump + 1min ski

3 sets, 2min rest between

-

10x KB snatch @ 24kg + 10x ball slam + 30sec plank

4 rounds

Hypertrophy

S w/u

-

400m sled drag

-

1x knee jump + box jump

10sets, rest 30sec between 

-

W2H Deficit DL 

-

10x10 DL @ 55% 

2min rest between

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

-

4x15 hyper

4x10 Single arm row

-

10x heavy KBS + 1min leg curl

3 sets

-

8x 20/10 tabata ski

E26 STRMN

S W/U

-

10x KBS + 10cal Row

4 rounds

-

M.E. Lower:

SSB 

-

3x3 @ 80%

-

4x12 Hyper @ 60% of BS

4x8 BB RDL 

-

30x G2S @ 100# for time

-

3x1min death march hussafell stone carry

ETAC

S W/U

-

15x sqt + 10x KBS + 10cal

3 rounds

-

ME lower:

Deadlift 

-

3x3 @ 80%

-

4x10 bulgarian split sqt @ BB in front rack position 

4x10 BB hip bridge

-

4x30/30 snatch grip high pull 

-

6x30m sled sprint 

ful rest between

-

3x 60/60 leg curl

GPP

Standard w/u

_ 

4x10 KB step up

4x10 KBS 

4x10 sqt 

_ 

W2H box BS in 5 rounds

4x box BS @ 80% 

3 rounds, 2-3 min rest 

_ 

3x12 lunge (12x each leg) 

3x12 elevated toe RDL

-

8x 20/10 KBS