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

-

800m sled drag

-

15min TGU practice

-

6x 500m Row/ski + 2min rest

@ 2k pace or faster

Open rate

-

4x30/30 hollow hold

GPP

-

10 min TGU practice

-

3x Devils Press @15#/30# + 100m sprints Row/Ski +  Full Rest

10 rounds

-

4x60/60 heavy farmers carry

HYBRID

S w/u

-

10min light TGU practice

-

8x 500m Row/ski + 2min rest 

@ 2k pace

-

4x10 hyper

-

10-1 push up ladder

*after each rung 15m 100# medball carry

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 FAT 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

-

10min EMOM

1x power clean + 2x PP/Jerk

-

M.E. Upper: 

Incline deadstop BP

-

3x1 @ 85% of above weight

-

10x10 Dip + curl

-

5x burpee + 10x KB snatch + 15cal 

4RFT

GPP

S w/u

-

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

-

W2 2RM BP

-

6x2 Heavy BP + 2-3min rest

-

25x Tri push down + 25x face pull + 12x Williams Press

4 rounds

-

5 min FLR

HYBRID

S w/u

-

5x inch worm + 10x bird dog + 10x band pull apart + 10x band ohp

4 rounds

-

ME Upper: 3RM FAT BAR press

-

4x12 BP 

*alt grip every 4x reps

4x8 strict pull up

-

10x push up every 30sec for 5min 

-

100x triceps push down

100x face pull 

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

-

10x 90/60 Row/ski/bike/run

*row/ski @ 2k + 6-8sec

-

5x10 hyper

5x10 earth quake push up

GPP

S w/u

-

800m light run or 1000m machine of choice

-

E4MOM for 40 min

10x TGU

-

Double KB Complex

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

-

5 min FLR

HYBRID

S W/U

-

10min EMOM

1x G2S + 2x Knee jump

-

ME lower:

3RM sumo DL off blocks

-

5x3 @ 80% of above weight

-

8x 30m Heavy Farmers carry 

-

4x8 RDL

4x12 hyper

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

GPP

S w/u

-

Double KB Complex

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

3 rounds

-

W2 2RM DL

-

6x2 Heavy DL + 2-3 min rest

-

4x8 banded RDL

4x25 Single leg leg curl

ETAC

S W/U

-

BB complex: 6x of each

DL + BR + HC + FS + PP + BS

3 sets

-

M.E. lower:

box sqt w/mini bands

-

3x1 @ 85% of above weight full rest between

-

20x hyper + 10x hip bridge

5 rounds

-

5x10 sumo Chair Deadlift 

-

800m sled drag

HYBRID

S W/U

-

3x15 band pull apart

3x5 blackburn rotation 

3x10 push up

-

10min EMOM

2x PP @ 55% + red bands

-

Warm up BP 

10x10 BP

2min rest between

-

100x banded triceps push down

-

4x30/30 hollow hold

E26 STRMN

 S w/u

-

3x10 push up

3x10 dislocate

-

10x 2 axel bar PP @ 70% 

1min rest between

-

4x10 floor press

-

10x single arm KB C&P + 100m ski

5 sets, 2min rest between

-

5x10 earth quake push up

5x10 dip

5x20 band pull apart

ETAC

S W/U

-

2x 30/30 PP 

2min rest

2x 30/30 PP

*rest in Overhead hold

-

8x2 Push jerk/split jerk @ 60-70%

1min rest between

-

5x5 BP @ 60+ 25% bands

1min rest between

-

100x push up

100x band pull apart

-

10x 30/30 ski for max total distance

GPP

S w/u

-

15x sqt + 10x KBS + 30m bear crawl

3 rounds

-

5xDL @80% +60 sec Row + 3 min rest

3 rounds

-5min rest

10x GS + 60sec Ski + 3 min rest

3 rounds

-5 min rest

7x15m DB bear crawl

-

10 min cooldown any machine

HYBRID

FYF