E26 STRMN

S w/u

-

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

3 rounds

-

M.E. Upper: PP

-

3x15 Floor press (alt grip every 3 reps)

-

4x8 KB PP

4x8 Gorilla row

-

200x band triceps push down

ETAC

S w/u

-

10min EMOM

1x power clean + 2x PP/Jerk

-

M.E. Upper: 

FB bar Bench to 3” boards

-

5x5 weighted pull up

-

4x12 Bent row

4x12 KB piston press

-

200x banded triceps extension 

GPP

S w/u

-

5x pull up 

10x hollow hold banded pull downs

15x banded pull apart

3 rounds 

-

W2 2RM PP

-

6x2 Heavy PP + 3x med ball slams + 2-3min rest

-

25x face pull + 25x tri push down + 12x gorilla row

4 rounds

-

5 min FLR

HYBRID

S w/u

-

10x push up + 5x ball slam + 5x pull up

3-4 rds

-

ME upper: sling shot BP
-

4x1 sling shot BP

-

12x dip + 12x DB pull over

4 rounds

-

4x10 russian push up

4x 30sec russian twist

HYBRID

S w/u

-

10x push up + 5x ball slam + 5x pull up

3-4 rds

-

ME upper: sling shot BP
-

4x1 sling shot BP

-

12x dip + 12x DB pull over

4 rounds

-

4x10 russian push up

4x 30sec russian twist

E26 STRMN

ETAC

S w/u

-

5x inch worm + 10x hollow lat pull down +  15x band pull apart

3rds

-

5x 1500m +3min rest

Row/ski

• Start @ 2k +18 and -3sec per interval

-

5x10 hyper

100x banded triceps extension

GPP

S w/u

-

10 min KB/mace/club flow 

_ 

10x 90/60 row/ski @ 2k pace

_ 

10x 30/30 various ab work (ex: plank, hollow hold, flutter kicks, Russian twist, crunches)

HYBRID

S W/U

-

15x sqt + 10x KBS + 5x RDL + 5x box jump

3 rounds

-

ME lower:

Bow bar back sqt

-

4x2 heavy doubles

-

4x8 RDL @ 50% DL 1RM

4x10 hyper

-

8min AMRAP

10cal Airdyne + 

20x box step ups

-

100x pull through 

E26 STRMN

S W/U

-

5x G2S @ 80# + 10cal +1min rest

4 rounds

-

M.E. Lower: Snatch grip DL

-

5x1 heavy rack pull from below the knee

-

3x1min hyper @ 25% BS

-

3x10 weighted bulgarian split sqt

-

5x100 m heavy sled drag

ETAC

S W/U

-

10x3 Knee jump

*weighted and increase weight if able

-

M.E. lower:

FS Box sqt 

-

3x3 Zercher sqt

-

5x10 hyper @ 60% of BS 

5x10 sntach grip high pull

5x5 heavy BB RDL

-

800m sled drag

GPP

S w/u

-

Double KB Complex (light)

10x rack squat + 10x KBS + 10x crossack sqt (KB in rack)

3 rounds

-

W2 2RM FS

-

6x2 Heavy FS + 2-3min rest

-

25x leg curl + 8x Heavy RDL

4 rounds

HYBRID

S W/U

-

20x dislocate

-

10-1 DB complex

BR + clean + PP + push up

-

10min EMOM

2x PP @ 55% + red bands

-

Warm up BP 

10x10 BP

2min rest between

-

4x8 fat grip curl 

4x8 strict t2b 

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

-

5x5 BP @ 50+ 25% bands

1min rest between

-

100cal skierg 

100x BB thruster @45/65#

For time

-

5x20 banded triceps extension

HYBRID

FYF

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 SSB @ 50% + 25% bands

1min rest between

-

5x5 DL @ 50% + 25% bands

1min rest between

-

20min amrap

500m row + 1x rope climb

500m ski + 1x rope climb

400m run + 1x rope climb

GPP

S w/u

-

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

3 rounds

-

30 min max meter row/ski

*every 500m 3x burpee + 30m bear crawl

-

4x60/60 Rack Holds

HYBRID

S w/u

-

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

3 sets @ increasing weight

-

10x3 Sumo DL @ 60% + 25% bands

*chase each set with 1x seated box jump

-

4x12 SSB @ 50% 1RM

2min rest 

-

4x10 hyper

4x10 bb hip bridge