WEEK OF MAY 03 2021

Workouts from our Affiliate Gyms and Certified Instructors

POWER/UFC CAMP (FEATHERWEIGHT)

Warm Up with 10 minute Assault Bike @ Easy Pace +

Foam Roller +

3×10 Air Squat +

3×10 Shoulder Dislocate +

3×10 Good Morning @ PVC

3×10 OHS @ PVC +

3×10 Push-Up +

3×5 Goblet Squat @ 53# +

2x20yd Lunge

Then

2:00 minute ATP +

3×15 Reverse Hyper

Then

5x Back Squat @ 95# +

3x Back Squat @ 135# +

2x Back Squat @ 165# +

6x Med-Ball Toss Over Pull-Up Bar @ 50# +

10x Ball Slam @ 20# (Max Power, Catch on Bounce!)

Rest 2 minutes

Three Blocks

Then

60yd Clinch Carry @ 70# +

60yd OH Carry @ 40# +

20x KB Swing @ 53# +

60yd Farmer Carry @ 2×72#

20x Lat Pull @ Heavy Bands

Rest 2 minutes

Three Blocks

Then

3:00 minute Assault Bike +

2:00 minute Row +

1:00 minute Ski +

1:00 minute ATP Shadow Box @ 1.5kg Plates +

Rest 2 minutes

Four Blocks

Then

“Cool Down”

NOTES: 

Sean Woodson is in camp for his June 5th UFC Fight Night bout vs Youssef Zalal.

GROUP WORKOUT : FOUNDATION

IN PAIRS:

50x KBS @ 24/32kg

40x Broad Jumps

30x Ground to Overhead with 34#/45# Plate

20x Box Jumps @ 30# / 40#

10x Burpee Pull Ups 

20x Wall Walks

30x KB Headcutter @ 24/32kg

40x Med Ball Slams @ 25#/35#

50x Burpees 

+

4000m row 

Split up as desired. Row and other work can happen at the same time, but only one person can be working on the pyramid at a time (i.e. P1 can work on KBS and P2 can row at the same time, but both players cannot do KBS at the same time). Once the row is done, player who is not working can rest. 

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THEN: 

TEAMS OF 5

5k Ski  *** EMOM 3x push ups

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NOTES: This was a goodbye workout for one of our friends who had been visiting us at HQ for the last week! He wanted a fun team workout, and every once in awhile we give the people what they want 🙂

 MAX EFFORT UPPER

Standard Warmup

5-10min row/ski/bike

5 pull up + 10x push up + 15 band pull apart + 20x mace 360

3 rounds

M.E. Upper: WIDE GRIP BP

3×2 Bench press @ 85-90%

4×8 T-bar row 

4×8 seated arnold press

3×60/60 williams press  

250m Row + 10x burpee + 250m row 

for time

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NOTES:  This training session was  completed by E26 members following our in house tactical program

Warm Up 5min Ski

10 inch worm

2×10 Goblet Squat

2×15 KB Swing

Then 3 Rounds

6/6 KB Clean to Squat

2min Ski followed by 2min rest

4min rest

6/6 Clean to Lunge

2min Ski followed by 2min rest

Then

100 Band Pull Aparts

100 Banded Tricep Pressdown

NOTES: Stay as consistent as possible on the ski

FYF

Standard Warm-up

Then

3×20 banded pull-aparts

3×20 banded lat pull-down

4×15 KB swing increasing weight

Then

5:00 ski erg  *form and flow focus*

Then

200 Cal Ski for time

Every 2:00 (including 0:00) stop ski to complete 4x renegade man maker @ 35/20 DBs

Full recovery rest then

4x :30/:30 work/rest of

Flutter kick w/ 2x DB press out (15-30lbs)

Rest 2:00

4x :30/:30 work/rest of

Hollow body hold

Then

1-6-1 push-up and pull-up ladder