ETAC

S w/u

-

3x10 FDBR 

3x10 LDBR

3x10 Rev fly

-

M.E. Upper: axel bar Push Press

-

3x1 @ 85% of above weight

-

100x push up

-

4x30/30 PP @ 2x 15/25# DB

*rest in overhead hold

-

4x30m heavy farmers carry

GPP

S w/u

-

5x inchworm w/ Pushup + 10x banded pull aparts + 10x banded dislocates

-

W2 ME 3RM BP

-

2xBP @ 85-95% of 3RM + 3 Explosive Pushups + 2-3 min rest

4 Rds

-

100x Tri Pushdowns

100x Face Pulls

-

5 min FLR

LEAN PHASE

S w/u

-

10min TGU practice

-

20x 30/90 Row @ 150m or more

*during rest 10x push up must be completed 

-

HYPERTROPHY

S w/u

-

3x10 LDBR

3x10 FDBR

3x10 REV fly

-

W2H 1-board BP

-

10x10 BP @ 50%

2min rest between

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

-

3x 60/60 rolling tris 

-

100x band upright row

100x face pull

E26 STRMN

 S w/u

-

2x 30/30 PP @ 15# DBs

-

30x step up w/30# bulgarian bag + 20x push up + 10x KBS

5 rounds

-

15min AMRAP

30m 100# med ball carry + 10cal AB

-

100x sit up

100x banded triceps extension

ETAC

S w/u

-

Keep a 10-16kg KB moving for 10min

-

3x20 Hyper

-

40min run/row/ski/bike

@ 60-70% MHR

GPP

S w/u

-

10 min keep KB moving

*if dropped; 5x burpee penalty*

-

15x 30/90 Row/Ski + 5-10 KB reps of your choice (KBS, C&P, single arm row, etc)

-

10x LDBR + 10x FDBR + 10 Reverse Fly

4 Rds

LEAN PHASE

S w/u

-

400m sled

-

15x KBS + 10x GS + 3x box jump

4 sets

-

10x Clean grip high pull + 2min row @ 2k pace

3 sets, 2min rest

-

10x BS @ 50% + 2min ski @ 2k pace 

3 sets, 2min rest

-

5min FLR

HYPERTROPHY

S w/u

-

400m sled drag

-

8x2 trap bar jumps

-

W2H TRAP BAR WITH MINI RED BANDS 

-

10x10 Trap bar  DL @ 55% 

2min rest between

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

-

4x8 hyper

4x8 T-bar row

-

5x10 hip banded RDL

E26 STRMN

S W/U

-

10x KBS + 30m farmers carry + 1min rest

5 rounds

-

M.E. Lower:

Chamber bar BS 

-

3x3 @ 80%

-

4x8 Heavy BB RDL

4x8 Single arm Row

-

3x1min husafell stone hold death march

-

100x banded leg curl

ETAC

S W/U

-

15x sqt + 10x KBS + 20x lunge

3rds

-

M.E. lower:

Deficit DL off 4” box

-

3x1 @ 85% of above weight full rest between

-

4x10 Snatch grip DL

4x12 hyper

-

4x 30/30 snatch grip high pull

-

400m heavy sled drag

GPP

S w/u

-

10x Sqt + 10x KBS + 10x Crossack Sqt (each side)

3 Rds

-

W2 3RM Conventional DL

-

3x DL @ 70% of 3RM + 2 min rest

5 Rds

-

4x12 RDL

4x10 Hip Bridge

-

8x 20/10 Alt Jumping Lunges

Lean Phase

10k row

HYPERTROPHY

S w/u

-

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

-

W2H seated strict press from eye level 

-

10x10 seated DB OHP

2min rest between

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

-

Berry DBs

@ 2x25#

-

3X12 WEIGHTED SIT UPS

E26 STRMN

 S w/u

-

10x dip + 10x band pull apart + 5x superman band pass through

3-4sets

-

10min EMOM

1x FB BP @ 75-80% + red bands

-

10min EMOM

single arm KB complex:

1x Clean + 2x PP

@ heavy weight

*alt arms each min

-

4x8 Rolling DB press 

4x8 Single arm KB row

-

200x banded triceps extension

ETAC

S W/U

-

10-1 push up ladder

After each rung 3-5x pull up

-

10x3 PP @ 65%

1min rest between

-

3x15 BP @ 50%

(5x reps close, wide, comp grip)

2min rest between

-

10x burpee + 400m run

4 rounds for time

-

100x banded triceps extension

100x band pull apart

-

5x 30/30 hollow hold

Lean Phase

FYF

E26 STRMN

FYF

AM: 

400m sled drag

-

30min bike ride

PM: FYF

E26 STRMN

S w/u

-

4x 60m sled push @ increasing weight

-

10x3 BS @ 60% + 25% bands

1min rest between

-

10x3 DL @ 60% + 25% bands

1min rest between

-

3x10 Heavy hyper

-

3xmax distance farmers carry @  trap bar w/225# loaded

full rest between

E26 STRMN

S w/u

-

4x 60m sled push @ increasing weight

-

10x3 BS @ 60% + 25% bands

1min rest between

-

10x3 DL @ 60% + 25% bands

1min rest between

-

3x10 Heavy hyper

-

3xmax distance farmers carry @  trap bar w/225# loaded

full rest between