E26 STRMN

S w/u

-

2x Box sqt @ 65% + 3x strict pull up

10 sets, 90sec rest between

-

10min EMOM

1x DL @ 80%

-

2x15 ultra wide sumo DL

-

2x 5min death march

-

100x banded good morning

100x banded upright row

-

4x20 hyper @ 25% of BS 1RM

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

-

5x5 BS @ 60% + 25% bands

1min rest between

-

10min EMOM

1x DL @ 80% off 4” deficit

-

10-1 G2S ladder @ 50% BW +box jump 

*after each rung 100m run

**done in kit

HYBRID

S w/u

-

1x PC + HC + FS every 30sec for 10min

-

5x5 DL @ 55% + 25% bands

-

4x15 chamered bar BS

-

4x10 hyper

4x10 RDL

-

5x weighted pull up + 60sec leg curl + 250m Ski

4 rounds

E26 STRMN

S w/u

-

5x10 BB box step up

*increase weight each round

-

10x 30/90 Row

*during rest 30m farmers carry @ 2x 32kg KB

-

4x 30/30 hollow hold

ETAC

S w/u

-

Keep an 8/16kg KB moving for 10min

-

6x 500m Row/ski/bike/run + 2min rest 

*@ 2k pace

-

800m sled drag

GPP

S w/u

-

10 min Keep KB moving

-

15x 30/90 Row/Ski 

-

10x LDBR + 10x FDBR + 10 Reverse Fly

4 Rds

HYBRID

S w/u

-

400m sled drag

-

15x 30/90 ski @ 2k -5

*during rest 2x G2S @ 50% BW 

-

4x 30/30 

bicycle sit up/FLR

E26 STRMN

S w/u

-

5x pull up + 10x hollow hold banded lat pull down + 15x band pull apart

3 rounds

-

M.E. Upper: 3RM Log Bar PP 

-

4x12 incline DB BP

4x12 pendely row

-

4x12 skull crusher

-

8x 20/10 G2S @ 100#

-

5min max rep cross body hammer curl

ETAC

S w/u

-

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

4 rounds

-

M.E. Upper: 

FB bar dead stop banded BP

-

3x1 @ 85% of above weight

-

5x20 KB piston press

5x10 DB pull over

-

10x dip + 10x band pull apart

10rds

GPP

S w/u

-

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

-

W2 2RM OHP

-

6x2 Heavy OHP + 2-3min rest

-

4x8 single arm DB row

4x8 heavy DB snatch

-

100x Face Pull

100x triceps push down

-

5 min FLR

HYBRID

S w/u

-

10-1 push up/ ball slam ladder

-

ME Upper: Dead stop BP 

-

4x6 close grip BP

-

3x12 rolling DB press

3x12 Seated DB arnold press

-

100x single arm triceps push down

Each arm

-

5min FLR 

E26 STRMN

 S w/u

-

800m light sled march 

-

200x banded triceps extension

200x band pull apart

-

20min light bike

ETAC

S w/u

-

5x (5-1) pull up ladder

-

12x 90/60 Row/ski/bike/run

*row/ski @ 2k + 10sec

-

6x heavy 30m farmers carry

GPP

S w/u

-

10 min TGU practice

-

1-10 Ladder

DB Thrusters + Med Ball + Box Jump

-

30 sec side planke + 30 sec other side + 1 min rest

5 rounds

HYBRID

S W/U

-

8x2 seated DB box jump

-

W2H yoke stand up

-

ME lower:

Sumo box sqt

-

3x1  heavy singles

-

4x8 RDL

4x12 hyper

-

6x30m farmers carry 

-

100x leg curl

E26 STRMN

S W/U

-

10x5 Heavy KBS + 30m suitcase carry

-

M.E. Lower: 3RM Back sqt 

-

4x6 Box sqt @ 70% of BS

-

4x8 heavy BB RDL

4x12 close grip BB high pull

4x15 Hyper

-

3x1min Death march holding hussafa stone 

-

400m sled drag

ETAC

S W/U

-

10x KBS@ 16/23kg every 30sec for 5min 

-

M.E. lower:

Snatch grip DL

-

3x1 @ 85% of above weight full rest between

-

3x20 Hyper

3x10 Pendely row 

3x10 BB hip bridge

-

800m sled drag

GPP

S w/u

-

Double KB Complex

10x rack sqt + 30m Rack walk + 10x KBS + 30m Farmer carry

3 rounds

-

W2 2RM Box Sqt

-

6x2 Heavy Box Sqt + 2-3 min rest

-

4x12 Alt Lunges (L+R=1)

4x25 Single leg leg curl

E26 STRMN

 S w/u

-

2x 30/30 PP

2min rest

2x 30/30 push up

-

8x3 PP @ 50% + red bands

-

10min EMOM

2x BP @ 60% + 25% bands

-

30-20-10

Ball slam @ 30# +

push up

ETAC

S W/U

-

2x 30/30 PP 

2min rest

2x 30/30 PP

*rest in Overhead hold

-

5x5 BP @ 55% + 25% bands

1min rest between

-

10min EMOM 1x PP @ 80%

-

100x banded triceps extension

100x DB curl

-

4x 500m row/Ski + 1min rest

@ 2k pace