E26 STRMN

S W/U

-

6x30m sled push

-

M.E. Lower:

axel bar DL

-

3x3 @ 80%

-

4x12 hyper

4x8 zercher sqt

-

400m farmers carry @ 2x 23kg KB

-

100x banded leg curl

ETAC

S W/U

-

15x sqt + 10x KBS + 20x lunge

3rds

-

M.E. lower:

FS with mini bands

-

3x1 @ 85% of above weight full rest between

-

5x10 heavy BB RDL

5x10 Snatch grip high pull 

-

Max distance 10min farmers carry @ 16/23kg

GPP

S w/u

-

KB Complex

10x Swings + 10x GS + 10x Crossack Sqt (each)

4 rounds

-

W2 3RM BS

-

2x BS @ 85-95% of 3RM + 2 Box Jumps + 2-3 min rest

5 rds

-

4x10 Toe Elevated RDL

4x25 Seated Leg Curl

LEAN PHASE

15min bike 

-

800m sled 

-

15min ski

-

800m sled 

-

15min row

HYPERTROPHY

S w/u

-

SA KB COMPLEX:

10x swing

8x sn

6x c&p

4x windmill

2x tgu

4 sets

-

W2H Log bar C&P 

-

10x10 seated DB OHP

2min rest between

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

-

12x DB BP + 25x tricep push down

4 sets, 1min rest

-

6x 30m off set carries 

E26 STRMN

 S w/u

-

20x mace 360 (10x each side) + 10x DB PP + 5x pull up

3 sets, 1min rest between 

-

8x3 PP @ 70%

1min rest between

-

2x BP @ (80% + mini bands) + 2x 15# medball toss for height 

5 sets, 2min rest between

-

3x max rep LDBR @ 25#

full rest between

ETAC

S W/U

-

10-1 push up ladder

After each rung 3-5x pull up

-

8x3 PP @ 70%

1min rest between

-

4x12 earthquake BP

2min rest between

-

100x z-press @ BB unbroken

*Each break 15x burpee pull up penalty

LEAN PHASE

FYF

HYPERTROPHY

FYF

AM: 

400m sled drag

-

30min bike ride

PM: FYF

E26 STRMN

S w/u

-

15x sqt + 10x KBS + 5x GS

3 rounds

-

10x3 BS @ 50% + 25% bands

1min rest between

-

3x DL @ )50% + 25% bands) + 1x atlas stone @ 150# to 30” box

8set, 1min rest between

-

3x10 Heavy hyper

3x10 staggered stance DB RDL (10x each leg)

-

50-30-10

Cal Row/ski/AB + KBS @ 23kg

ETAC

S w/u

-

10min EMOM:

2x Power clean + 2x Hang clean

-

5x5 BS @ 60% + 25% bands

1min rest between

-

5x5 DL @ 60% + 25% bands

1min rest between

-

15x KBS + 25x leg curl

4 sets, 1min rest

-

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

For max distance

GPP

S w/u

-

10 min TGU practice

-

3x 2000m Row/Ski  @ 2k+18 + 3 min rest

-

30/30 Any Core Work

10 Rds

LEAN PHASE

S w/u

-

7k ski 

*E5M 1x G2S + 10x KBS @ 23kg 

-

4x 30/30 hollow hold

HYPERTROPHY

S w/u

-

10min EMOM  power clean 

-

W2H Bow bar box sqt 

-

10x10 BS @ 55%

2min rest between

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

-

3x1min farmers carry death march

-

4x8 RDL

-

4x30/30 AAB for max total cal 

E26 STRMN

S w/u

-

30min light sled pull

-

3x (5-1) pull up ladder

-

crossover symm str

ETAC

S w/u

-

3x3 knee jump

3x8 heavy KBS

-

10x30m sled push sprint @ 30% BW

1min rest between

-

8x 20/10 tabata 

Run/row/ski/bike

4min rest

8x 20/10 tabata run/row/ski/bike

GPP

S w/u

-

Double KB Complex:

4x Swings + 4x Cleans + 4x Rack Sqt + 4x PP

4 Rds

-

6x 250m Row/Ski + 10x RDL (24kg+/40kg+)

-

4x 30m farmer carry (24kg+/40kg+)

LEAN PHASE

800m sled drag

-

1x Power clean + FS + PP every 30sec for 10min

-

Warm up BB thruster

-

E3MOM for 30min

10x thruster @ 95#

-

4x12 hyper

-

100x face pull 

100x tricep push down

HYPERTROPHY

S w/u

-

800m sled drag

-

10min TGU practice

-

8x 500m + 2min rest

@ 2k pace

-

100x triceps push down

100x leg curl

E26 STRMN

S w/u

-

5x inch worm + 10x banded hollow hold front raise + 15x band pull apart

3 rounds

-

M.E. Upper: 

2 board BP with Fat bar

-

3x1 @ 85-90%

-

4x8 KB high pull

4x8 incline DB press

4x8 skull crusher

-

4x30/30 hollow hold