LEAN PHASE

S w/u

-

10x push up + 10x KBS + 5x box jump

3-4 sets to warm up

-

Warm up Log bar PP

-

3x heavy Log Bar PP + 30m Yoke carry 

5sets, 3-4min rest between 

-

30x G2S @ 100# Bell ball for time

-

100x triceps push down 

100x face pull

HYPERTROPHY

S w/u

-

10x Push up + 10x mace 360 + 5x pull up

3 sets

-

W2H 2-board BP

-

10x10 BP @ 50%

2min rest between

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

-

15x rollings triceps  + 25x triceps push down

4 sets, rest as needed

-

3x12 weighted sit up 

E26 STRMN

 S w/u

-

30min empty sled walk

-

100x banded leg curl

100x banded good morning

ETAC

S w/u

-

50x TGU @ 10-20#

Done slow and controlled

-

3x (5-1) pull up ladder

-

5k Row/ski for time @ R22

GPP

Standard w/u

_ 

Single arm KB complex: 

10x swing + 8x clean & press + 6x snatch + 4x windmill + 2x TGU

_

W2H strict press in 5 rounds

5x3 strict press @ 80% 

_ 

3x12 bent row 

3x25 banded tricep pull down

LEAN PHASE

S w/u

-

400m sled

-

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

3 rds

-

W2H DL IN 5 SETS 

-

3x DL @ 80% + 10X KB RACK SQT +  150m Row sprint

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

-

6x30m push sled sprint 

-

W2H Rack Pull From below the Knee

-

10x10  DL @ 55% 

2min rest between

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

-

10cal AB + 30m Farmers carry + 12 KB RDL  

4 sets, 1min rest

-

100x face pull

E26 STRMN

S W/U

-

15x sqt + 10x KBS + 2x G2S @ 80#

3 rounds

-

M.E. Lower:

Banded zercher box sqt

-

3x3 @ 80%

-

4x8 Tbar row

4x8 weighted bulgarian split sqt

-

15m heavy yoke carry + 10x KBS + 15m heavy yoke carry + 1min rest

3 rounds

ETAC

S W/U

-

15x sqt + 10x KBS + 10cal Assault bike

3 rounds

-

ME lower

Banded back sqt

-

3x1 @ 85% of above weight full rest between

-

4x12 BB RDL

4x12 T-Bar Row

-

10x KBS @ 23/32kg + 10sec rest

10 rounds

-

100x leg curl

GPP

Standard w/u

_ 

10-1 KBS + GS ladder

_ 

W2H BS in 5 rounds

3x BS @ 70% + 2 G2S

7 rounds, 2 min rest

_ 

3x12 RDL 

3x12 hip bridge

Lean Phase

S w/u

-

10x KBS + 10x band pull apart +

5x hollow lat pull down + 5x inch worm

3 sets

-

10x 30/90 Row @ 2k -5

*during rest 3x burpee

-

4x12 FDBR

4x12 LDBR

-

100x triceps push down

100x face pull

Hypertrophy

S w/u

-

10-2 evens only push up + DBL KB clean ladder

-

W2H log bar PP

-

10x10 seated DB OHP

2min rest between

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

-

25x push up + 25x tricep push downs

4 sets, rest as need between

-

5min AMRAP

+2x KB Snatch + 30m bear crawl

E26 STRMN

 S w/u

-

20x dislocate

-

5x pull up + 10x FDBR + 15x Rev Fly

3 rounds

-

5x2 BP @ 80%

*chase each set with 2x 30# med ball toss for height 

-

Axel bar PP @ 75#

1x rep every 10sec for 2min, rest in front rack 

2min rest

1x rep every 10sec for 2min, rest in OH hold

-

10x ring push up + 1min FLR

5 sets, rest as needed

ETAC

S W/U

-

10-1 Ladder

Push up + ball slam + KB halo

-

5x5 BP @ 60% + 25% bands

1min rest between

-

25x banded triceps pull down + 25x band pull apart

4sets, rest as needed between

-

5x burpee + 60m suitcase carry (change hands @ 30m) + 200m run

4 rounds for time

GPP

Standard w/u

_ 

15 min KB/mace/club flow

_ 

15x 60/90 row/ski 

_ 

5 min FLR

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/ca

Lean Phase

FYF

Hypertrophy

FYF

AM: 

400m sled drag

-

30min bike ride

PM: FYF

E26 STRMN

S w/u

-

4x 60m sled push @ increasing weight

-

10x3 BS @ 50% + 25% bands

1min rest between

-

10min EMOM

2x DL @ 70% off 4” deficit  

-

10min AMRAP

30m Farmers carry 2x 32kg KB + 1x Atlas stone150#  to 30” box

**+1x Atlas stone lift each round

-

100x leg curl

100x pull through 

GPP

 Standard w/u

_ 

DB Complex: 10x hang clean + 8x PP + 6x FS + 4x devils press 

3 rounds, 1 min rest 

_ 

30 min row/ski @ 2k + 16/18