E26 STRMN

S w/u

-

10x2 seated box jump

-

10x3 BS @ 55% + 25% bands

1min rest between

-

10min EMOM

2x DL @ 70-75% off 4” deficit

-

1min death march holding husafell stone + 10x G2S @ 100# med ball 

3 sets, 2min rest between

ETAC

S w/u

-

10x KBS + 3x knee jump

3 rounds

-

5x5 BS @ 50% + 25% bands

1min rest between

-

10min EMOM

2x DL @ 70% off 4” deficit 

-

10-1 Hang clean ladder @ 85/135#

*after each rung 250m row 

-

4x12 hyper

GPP

S w/u

-

5x inchworm + 10x Reverse Lunge (each leg) + 30m Bear Crawl

4 rounds

-

For Time:

KB Step-up (16kg+/32kg+) + Mountain climber

(L+R=1)

50 - 40 - 30 - 20 - 10

-

5 min FLR

LEAN PHASE

S w/u

-

10x sqt + 5x RDL  + 10x KBS + 5x box jump

3 sets

-

W2H DL

3x DL @ 80% + 8x Heavy KBS 

5 sets, 3min rest

-

4x8 hyper

4x8 Goodmorning

-

8x 20/10 tabata DB thruster

HYPERTROPHY

S w/u

-

10x KBS + 5x GS + 10x lunge 

3 rounds 

-

W2H Zercher sqt 

-

10x10 BS @ 55%

2min rest between

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

-

4x8 hyper

4x8 KB RDL

-

3x 60/60 leg curl

-

5min FLR

E26 STRMN

S w/u

-

30min light sled pull

-

3x (5-1) pull up ladder

-

crossover symm str

ETAC

S w/u

-

1 mile run

Rest 7 min

1200m run

Rest 5min

800m run

Rest 3min

400m run

-

100x push up

100x sit up

GPP

S w/u

-

KB Complex

10x Swings + 30m Rack Hold Carry + 10x Headcutter + 30m Farmer Carry

4 Rds

-

For Time:

10-1 DB BP Ladder + 100m Row/Ski after each rung

Rest 5 min

10-1 DB PP Ladder + 100m Ski/Row after each rung

-

10 min light cooldown Row/Ski/Bike

LEAN PHASE

800m sled drag

-

3k bikeErg +

2k Row +

1k Ski +

1500m bikeERG +

1k Row +

500m ski

For time

-

5min FLR

HYPERTROPHY

S w/u

-

10min TGU practice

-

400m sled +

2k ski +

400m sled +

2k Row +

400m sled +

4k bikeERG

-

6x 30m suitcase carry 

E26 STRMN

S w/u

-

20x dislocate

-

10-1 push up ladder

*10x mace 360 after each rung

-

M.E. Upper: 

1 board BP with Fat bar

-

3x1 @ 85-90%

-

4x12 T-bar row

4x12 fat grip DB hammer curl

-

5min FLR

ETAC

S w/u

-

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

4 rounds

-

M.E. Upper: 

3’ board press

-

3x1 @ 85% of above weight

-

10x dip + 10x band pull apart

10 rounds

-

5x10 DB pull over

5x5 weighted pull up

GPP

S w/u

-

10x Scalp Pull Up + 10x Scalp Push Up + 10x Banded Dislocates + 10x Banded PP

4 Rds

-

W2 3RM PP

-

3xPP @ 85-95% of 3RM

-

4x25 Banded Tri pushdowns

4x25 Face pulls

-

6x 30/30 Row/Ski/AAB

LEAN PHASE

S w/u

-

10-1 push up ladder 

*10x mace 360 after each set

-

Warm up BP to 80%

-

3x 60/60 max rep BP @ 135

-

3x 60/60 ski @ 2k pace

-

3x 60/60 max rep BP @ 135

-

4x8 BB bent over row

4x 25 face pull 

E26 STRMN

 S w/u

-

800m sled pull

100x box step up

4k bikeERg

2 rounds

-

100x sit up

100x banded triceps extension

ETAC

S w/u

-

800m sled drag @ 45# plate

-

20min run

20min row

* at moderate pace

HYPERTROPHY

S w/u

-

3x10 LDBR

3x10 FDBR

3x10 REV fly

-

W2H Single Shot BP 

-

10x10 BP @ 50%

2min rest between

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

-

12x JM press + 25x triceps push downs

4 sets, rest some between

-

100x pull apart 

100x upright row

GPP

S w/u

-

800m light run

or

1000m Row/Ski @2k+18

-

100x TGU

-

Double KB Complex

30m Overhead Carry + 30m Rack Carry + 30m Farmer Carry

4 rounds *increasing each round

-

5 min FLR

LEAN PHASE

S w/u

-

400m sled

-

KEEP a light Kb moving for 8min

-

15x KBS + 500m ski + 500m row @ 2k+5sec 

3 sets, 2min rest between

-

15x DBL KB DL + 500m ski + 500m row @ 2k+ 5sec

3 sets, 2min rest between

-

100x face pull

100x pull apart 

HYPERTROPHY

S w/u

-

400m sled drag

-

8x2 WEIGHTED KNEE JUMP 

-

W2H Sumo DL offf 2” Blocks

-

10x10 Sumo  DL @ 55% 

2min rest between

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

-

4x8 hyper

4x10 Single arm DB row

-

4x 30/30 hollow hold