STRMN

S w/u

-

20x dislocate

-

20x mace 360 + 10x push up

5 rounds

-

M.E. Upper: wide grip 1 board BP

-

4x8 KB PP

4x8 KB high pull 

-

3x1min death march holding 2x15-20# DB overhead

-

200x band triceps push down

Bob

S w/u

-

Single arm kb complex @ 12kg

10x swing +
8x snatch + 6x clean and press + 4x windmill + 2x TGU

2rds each arm

-

1000m row +

400m sled drag +

1000m ski +

400m sled drag +
2000m bikeERG +
400m sled drag

-

3x10 hyper

3x10 bird dog

-

100x triceps push down

100x face pull

GPP

S w/u

-

12 min EMOM

4x KBS + 4x Headcutter + 4x RDL

-

40 min row/ski @ 2k+ 16-18

-

5 min FLR

BOB

400m sled drag

-

3x10 sqt

3x10 RDL

3x10 lunge

-

warm up belt sqt

4x12 belt sqt

2min rest between

-

8x KB RDL + 25x leg curl

4 sets, 1min rest

-

6x 30m suitcase carry

MOE

400M sled drag

-

EMOM 8

3x seated DB box jump

-

MOE: DL/Sumo DL

10x @ 30%

5x @ 50%

5x @ 60%

5x @ 70%

3x @ 80%

2x @ 90%

-

BS

5x5 @ 50% + 25% bands

1min rest

-

BP

5x5 @ 50-70%

-

6min AMRAP

6x Alt KB Snatch + 3x burpee box jump + 10cal ski

-

4x10 hyper

100x triceps push down

100x face pull

STRMN

S W/U

-

10x KBS + 5x Box jump + 2x G2S @ 80#

3 rounds

-

M.E. Lower: Chamber Bar BS

-

4x8 belt sqt

4x8 BB RDL

4x8 t-bar row

-

6x sets to work to near max load 30m farmers carry

ETAC

S W/U

-

10x2 Knee jump

*weighted and increase weight if able

-

M.E. lower:

Sumo DL off 2” blocks with Red bands

-

3x2 @ 80-85%

-

4x12 Hyper @ 60% of BS

4x12 bulgarian split sqt

4x12 KB upright row

-

800m sled drag

GPP

S w/u

-

4 rounds

10x KBS + 10x Jump Sqt + 30m Monster walks (2x forward/backward + 2x lateral)

-

W2 1RM DL (Challenge yourself)

-

5x1 @90% of 1RM DL + full rest

-

4x12 toe elevated RDL

4x12 hip bridge

100x leg curl

HYBRID

S W/U

-

20x dislocate

-

20x TGU

-

12min EMOM

3x BP @ 70%

-

300cal ski for time

Every 30cal 5x T2B 

FE = 200cal

-

3x30m heavy DB bear crawl

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

-

5x inch worm + 10x dislocate + 15x band pull apart + 5x pull up

3 rounds

-

10x3 PP @ 70%

1min rest between

-

5x sets high rep earthquake BP to failure

2min rest between

-

10x dip + 100m ski sprint + 1min rest

10 rounds

HYBRID

FYF

E26 STRMN

S w/u

-

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

10 sets, 90sec rest between

-

10min EMOM

2x DL @ 75%

-

6x 30m heavy yoke carry

-

4x20 hyper @ 25% of BS 1RM

-

100x banded leg curl

ETAC

S w/u

-

10min EMOM

1x Snatch + Hang Snatch + OHS 

-

5x5 SSB @ 55% + 25% bands

1min rest between

-

10x3 sumo DL @ 50% + 25% bands

*chase each set with 2x box jump

1min rest between

-

5x building sets of controlled hyper

-

10min max rep BB step up

*pick weight wisely. Test yourself 

GPP

S w/u

-

Single arm KB complex: 

10x swing + 8x clean & press + 6x snatch + 4x windmill + 2x TGU

2 rounds each arm

-

10x DB Snatch + 90 sec Row/Ski @ 2k + 3min rest

3 rounds

• 5min rest

10x rack sqt + 90sec ski/row @ 2k + 3 min rest

3 rounds

• 5 min rest

8x pull ups + 8x push ups + 8x KBS + 30 sec weighted plank + 1 min rest

3 rounds

-

10 min cooldown (any machine, stretching)

HYBRID

S w/u

-

10x2 BB jump sqts

-

5x DL @ (55% + 25% bands) + 90sec row @ 2k pace + 2min rest

3 rounds

-

5x BS @ (55% + 25% bands) + 90sec ski @ 2k pace + 2min rest 

3 sets

-

5min FLR 

-

6x 30m suitcase carry

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

-

6x TGU + 1min FLR

5 rounds

-

8x 90/60 

Row/ski @ 2k + 3/4sec

-

100x banded triceps extension

GPP

S w/u

-

10 min TGU practice

-

3x 2250m Row/Ski @2k+ 16-18 + 3 min rest

HYBRID

S w/u

-

5k row/ski

-

5x (5-1) pull up ladder

-

50x TGU