E26 STRMN

S w/u

-

2x (5-1) G2S ladder @ 80#

-

8x3 BS @60 % + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% off 4” deficit

-

10x KBS @ 32kg every 30sec for 5min

-

5X20 HYPER

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

-

5x5 BS @ 55% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% + 2x box jump

-

50-40-30-20-10 reps of each

Box jump + KB Snatch

GPP

S w/u

-

KB Complex:

10x swing + 8x cleans + 6x snatch + 4x windmill + 2x TGU

4 Rds (2 rounds each arm)

-

30 min max meter Row/Ski/assault bike

*2x Deadlift + 4x hang clean + 2x push press every 4min

M @ 95-135#

F @ 55-85#

-

4x60/60 Rack Holds

E26 STRMN

S w/u

-

3x (5-1) pull up ladder

-

6x 500m Row + 2min rest

@ 2k pace

-

15min TGU practice

ETAC

S w/u

-

30min AMRAP

800m run +

8x pull up +

500m Row +

8x pull up +

400m sled drag

-

5x 30/30 hollow hold

GPP

S w/u

-

5x inchworm push up + 10x banded pull aparts + 10x banded dislocates

3 rounds

-

W2H Close Grip BP

5x4 @ 75-80% of above weight

-

4x10 pull up

4x12 DB high pull

4x10 single arm row

-

3x 60/60 triceps push down

E26 STRMN

S w/u

-

20x dislocate

-

10-1 push up ladder

*10x mace 360 after each rung

-

M.E. Upper: 

BP with Fat bar

-

3x1 @ 85-90%

-

4x8 skull crusher

4x8 earthquake push up

-

4x 30/30 hollow hold

ETAC

S w/u

-

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

4 rounds

-

M.E. Upper: 

BHN Snatch grip push press 

-

3x1 @ 85% of above weight

-

Earthquake push up to failure

3 sets, full rest

-

Single arm DB complex @ 20/45#

6x Snatch + 6x Clean & press + 6x bent row + 6x Devils press

6 rounds (3x each arm) for time

GPP

S w/u

-

10 min Keep KB moving

-

6x500m + 2 min rest

-

4x100m Farmer Carry

E26 STRMN

 S w/u

-

3x 400m sled drag @ increasing weight

-

10k bikeERG

-

100x banded triceps extension

ETAC

S w/u

-

400m sled drag

-

3-mile kit run

-

6x5 weighted pull up

GPP

S w/u

-

5x inchworm + 10x banded high pull + 10x hollow hold lat pulldowns

-

W2H KB/DB Snatch

5 min

-

15 min EMOM

3x DB Devils Press

-

100x Face Pull

100x Tri Extentions

-

5 min FLR

E26 STRMN

S W/U

-

15x sqt + 10x KBS + 5x GS

3rds

-

M.E. Lower:

Box sqt w/mini red bands

-

3x2 @ 80%-85%

-

4x8 RDL @ 50%

4x8 Snatch grip high pull

4x10 Hyper

-

100x band face pull

100x band good morning

ETAC

S W/U

-

15x sqt + 10x KBS + 20x lunge

3rds

-

M.E. lower:

Zercher Sqt

-

3x1 @ 85% of above weight full rest between

-

4x12 Good morning

4x12 Bent Row

-

100x box step up @ 65# or more

unbroken

-

5x30/30 hollow hold

GPP

S w/u

-

10x Sqt + 10xKBS + 30m Lateral Monster Walks

-

W2H Sumo/Hex DL

-

5x4 @ 75-80% of above weight

-

4x8 RDL

4x25 Single leg leg curl

HYPERTROPHY

S w/u

-

3x10 FDBR

3x10 LDBR

3x15 push up

-

W2H Chamber bar press

-

10x10 seated DB OHP

2min rest between

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

-

EMOM 10

10x dip

-

50x pull up

E26 STRMN

 S w/u

-

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

3 sets, 1min rest between 

-

8x3 PP @ 50% + red bands

-

10min EMOM

2x BP @ 60% + 25% bands

-

50x Man maker @ 30# DBs for time

-

200x banded triceps push down

ETAC

S W/U

-

2x 30/30 PP 

2min rest

2x 30/30 PP

*rest in Overhead hold

-

5x5 BP @ 50% + 25% bands

1min rest between

-

3x20 standing KB piston press

*10x each arm

-

100x dip

*20x band pull apart each stop, full rest between sets

-

8x 30/30 row/ski @ 2k-7sec

4min rest

4x 30/30 Assault bike for max total cal

LEAN PHASE

S w/u

-

3x (1-4) G2S ladder @ 80-100# + 30m farmers carry

-

400m bear hug carry @ 100# 

Every drop = 10x burpee 

-

10x KBS every 30sec for 5min

HYPERTROPHY

60MIN BIKE