WEEK OF MAY 24 2021
Workouts from our Online Teams!
1x Knee Jump + 1x Box Jump
10 sets, rest as needed between sets
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Tempo Back Squat to 1RM (3 second lower)
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3×1 Tempo Back Squat @ 85-90%
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Superset: 4 Rounds
20x reverse hyper +
10x RDL @ 50% of traditional DL 1RM
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Superset: 4 Rounds
30m heavy farmer walk with 2x DBs or KBs
25x seated banded leg curl
10 Minutes Cardio @Conversational Pace
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3 x ( 8/8 Burt Reynolds + 20 x Straight Arm Banded Pull Down + 15 x DB Lateral Raise)
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5×5 Bench Press @ 70% 2:00 rest
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Incline Bench Press 5×10 @ 3010 Tempo 60% 1:00 rest
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Circuit: 3 Rounds:
15x Incline DB Fly @ 3010 Tempo
12x DB Pullover @ 3010 Tempo
10x Deficit Push Up @ 3010 Tempo
NOTES:
De-load Week . The purpose of this week is to recharge, both mentally and physically . As we come out of the hard deficit and carb restriction we are looking to rebuild strength and energy and optimize hormones to be anabolic. This is done by reducing the amount of time we spend at high heart rate and be reducing intensity and load. That said this week is not easy and so none of it should be taken lightly. It may not reach extremes but you will certainly have to work for it.
ACTIVE RECOVERY
30 min moderate effort on rower, bike, ski or jog.
Every 2 minutes, stop and do:
Min 2: 5 burpee box jumps
Min 4: 10 Bodyweight rows or Ring Rows
Min 6: 20 V-Ups
Min 8: 30 split jumps (15 per side)
Min 10: 40 second hollow rock
(repeat this again for minutes 12-20 and minutes 22-30)
NOTES: The purpose of this session is to move through any movement patterns that may be feeling sore or stiff at this point in the week. Intensity is not the goal! Move through at a moderate but consistent pace. The goal is to be feeling nice and loose by the end. Leave the clock running the whole time! Don’t pause it to complete the accessory movements. So, this workout should take 30 mins total.
10 Min Bike,Row, Ski-Erg or Jog
10 Dislocates
10 Walking Lunges
10 Push- Press
10 Overhead Squats
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10 Min Turkish Get-Up
(alternate: 1 Left, 1 Right)
Start Light and Progress as needed.
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Kettlebell Carry Circuit: 4 Rounds
45 Seconds of Work, 45 Seconds of Rest.
KB Offset Carries (45 work, 45 rest, switch sides.)
Single Arm Over Head Lunge (45 work, 45 rest, switch sides.)
Suitcase Carry (45 work, 45 rest, switch sides.)
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4×25 Banded Hamstring Curls
NOTES: Your life and the lives of your loved ones may depend on your ability to carry a heavy load (such as a ruck, a child or your partner.) your CHOICE to carry a heavy load when others can’t or won’t will define you in all aspects of life. Let’s get after it!
-10 minute cardiovascular effort @ easy pace
3×10 air squat
3×10 shoulder dislocate
3×10 good morning @ pvc
3×10 overhead squat @ pvc
3×10 barbell RDL
Work up to heavy Sumo Deadlift for today.
Circuit: 5 rounds
3x Sumo Deadlift @ 70% of today’s total
3x jump squat no weight
Circuit: 4 rounds
10x back extension (GHD or 45 degree)
30 yard bear crawl
12x DB Push Press
20 cal row @ tempo pace
5-10 minute cool down
WEEK OF MAY 17 2021
Workouts from our Affiliate Gyms and Certified Instructors
Warm Up with 10 minute Cardiovascular Effort @ Easy Pace +
Foam Roller +
3×10 Air Squat +
3×10 Shoulder Dislocate +
3×10 Good Morning @ PVC
3×10 OHS @ PVC
Then
“HAM” Hip Mobility
Then
20x Crossover Row +
10x Crossover Pulldown +
10x Crossover Fly +
10x Crossover WY
Rest 2 minutes, Three Blocks
Then
50x ATP Steps @ 2×25# Plates +
20x Jammer Row @ Black Bands +
10x Goblet Squat @ 25# +
3:00 minute Assault Bike @ Moderate Pace +
Rest 2 minutes
Three Blocks
Five Minute Intermission
Then
10x Single Arm KB Bench Press @ 45-53# per Arm +
10x Inverse Curl +
3:00 minute Row @ 20SPM
Rest 2 minutes
Three Blocks
Then
5×10 Freak Push-Up
Then
“Cool Down”
NOTES: Jordan Dowdy is in a Foundational Phase as we prepare him for BJJ tournament competition in the brown belt category.
RECOVERY
Standard Warmup
–
800m light sled drag
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3×10 bird dog
3×10 KB RDL
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30min Row/ski
*Row/ski @ 2k +16/18sec
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10min foam roll
NOTES: This session was completed by members following our in house tactical program
IN GYM OCR PREP
5 min row easy pace
4 Rounds
Inch worm to 5 push ups inch worm return to 10 lunges
Then 5 Rounds
1k Row 3min rest
In rest 10 Burpee jump over stem of the rower
Then
5min FLR
5 minute row or cardio of your choice @ easy pace
3×10 band pull apart
3×10 shoulder dislocate
3×10 overhead squat with band or PVC
Primal Movement Complex
Lower Body Prep:
30 second deck squats + 30 seconds hip bridge + 30 seconds FLR + 30 seconds frog hops
Rest some, 3 rounds
Ab Circuit:
30 second ring FLR +
30 second rest*
30 second overhead hold @ 2 moderate KBs +
30 second rest*
30 second max abmat situps +
30 second rest*
*10 ball slams during each rest period with 20-25# ball
3 rounds
KB Carry Complex:
30m Front Rack Carry
30m Left arm front rack, right arm suitcase carry
30m right arm front rack, left arm suitcase carry
5 rounds
STRENGTH
Warm up:
5 min easy movement
Band ankle traction / distraction
Band hip traction / distraction
5 x cat / camels
5 x dislocates
5 x wall slides
10 x mountain climber stretch
10 x scorpions on stomach
3 x mountain climber stretch + windmill each arm 2 x each leg
10 x walking out calves in push up pyramid / downward dog
10 x scorpions on back
20 x glute bridge
10 x lunge and twist
5 x squat
5 x jump squats (3 second hold in landing position – shake out between reps)
Work:
Back squat – work up to heavy weight for single reps
then
3 x 5 @ 75-85% 1RM Back squat followed by 5 broad jumps
Then
1 turkish get up every minute for 10 minutes ( left on minute 1 right on minute 2)
Then
10 min complete as many strict pull ups (1 second hold at top) as possible
“Cooldown”
5-10 minutes easy movement
stretch , self massage any problem areas – anterior shoulder and chest, posterior shoulder, glutes and quads.
WEEK OF MAY 10 2021
Workouts from our Affiliate Gyms and Certified Instructors
WARMUP:
2 x Worlds Greatest Stretch
2 x 20 Adductor Rocks
2 x 5 Inch Worms + 20 Toe Taps
2 x 5 Scapula Pull ups
Glute Activation / Priming – 20/20 Clamshells
CORE PRIMER:
10/10 SA KB Swing + 60m Suitcase Carry e/s
3 rounds Rest as needed
WORKOUT:
4 x 4 BS @ 85%
*20m Sled Push every set
Rest 3 minutes
ACCESSORY:
3 x 10/10 SL RDL
3 x 6 Nordic Curls
Rest 90 Seconds
METCON: JELLY LEGS
5 DBALL / Sandbag GTOS
10 calorie Assault Bike
10 DBALL / Sandbag Squat
10 Calorie Assault Bike
15 Wall Ball Shots
10 Calorie Assault Bike
20 Box Jump Overs
10 calorie Assault Bike
2 Rounds
POWER ENDURANCE
WARMUP:
400m moderate paced run with burst of speed
10 x band shoulder dislocates
20 x band pull apart
10 x mountain climber stretch
3 x turkish get ups (each side)
2 x 20 squat
2 x 10 jump squat
5 x tuck jump
40 m high heel running
40 meter straight leg march
6 x 40 m run throughs ( building up pace )
30 x kb swing
WORKOUT:
For 20 minutes every 30 seconds conduct 5x kb snatches (alternate arms every 30 seconds)
THEN:
5 x 400m run
Minimum work rest ratio 1:2 – 3 i.e 1 minute to run 400m, at least 2 – 3 min rest needed
Record times (aim for consistency)
COOL DOWN:
5-10 minutes easy movement
stretch , self massage any problem areas – anterior shoulder and chest, posterior shoulder, glutes and quads.
MAX EFFORT UPPER
WARMUP:
5-10 minute cardio warmup
5x Pull Up
10x Push Up
20x Pull Apart
15x Band Triceps Push Down
WORKOUT:
2 board bench press to 3RM (if you don’t have a 2 board, set safety pins to 2-board position)
ACCESSORY:
4×12 Bench Press @ 50% 1RM
*** Use this accessory to strengthen your weakness. If you fail from your chest, use a wide grip. If you fail at lockout, use a close grip.
Superset x5:
5x Weighted Pull Up + 8x JM Press
Superset x5:
50x Banded Tricep Pressdown + 50x Banded Face Pull
POWER ENDURANCE
WARMUP:
5 minute easy cardio effort, mobility and foam rolling as desired
10 MIN AMRAP:
5 push ups
10 broad jumps
15 calorie row
20 box step ups
Take this at a moderate pace, speed up near the end if you’re feeling it but this is just a warmup!
INTERVALS
7x300m row @ 2k PR pace minus one second. 1:30 rest between intervals.
2 BLOCKS – 5 minute rest between block 1 and 2
ACCESSORY CIRCUIT
15x GHD Sit Up
MAX Dips (to failure)
5x Burpee Box Jump
20x Reverse Lunge (10 each side, heavy DBs)
WARMUP:
10 minute easy row, get warmed up and loose!
3×10 Band Pull Apart + 10x Shoulder Dislocate
BARBELL COMPLEX:
6x RDL +
6x Bent Row +
6x Hang Clean +
6x Back Squat +
6x Push Press
Start with an empty bar, add weight each round. 3-4 rounds
15 MIN AMRAP
8-20x Bench Press* +
10m bear crawl +
5x burpee pull ups +
10m bear crawl
*Choose a weight at which you can do 20 unbroken reps. Reps may decrease as you go, hence the prescribed range.
ACCESSORY
3×15 Single arm DB Row
3×20 GHD Sit Ups
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
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5 pull up + 10x push up + 15 band pull apart + 20x mace 360
3 rounds
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M.E. Upper: WIDE GRIP BP
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3×2 Bench press @ 85-90%
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4×8 T-bar row
4×8 seated arnold press
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3×60/60 williams press
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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
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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