MONDAY
WEIGHTLIFTING
SN 2@75, 2@80%, 1@85%, 1@85+%, 1@85+% on a 2:30 INT
CONDITIONING (training)
5 Rds cycles of 2:00 AMRAP / 1:00 Rest
18 Box Step Ups (BW)(24/20”)
14 DBSN (50/35 lbs)
10 Push Ups
for each cycle, continue the AMRAP
*goal: break up movements less as you go; pay attention to the step down as well as the step up
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 5×2 @80, 85, 90, 90, 90%
-do whichever squat you are not doing on Fridays
TUESDAY
WEIGHTLIFTING
BN 5@65, 5@75, AMrAP @85% on a 2:30 INT
CONDITIONING (competition/test)
Option 1 – AMRAP 30 (recommended for those with more rowing experience):
Row for meters at chosen pace. Every time you go slower or faster than chosen pace by more than 2 seconds, rest for 30 seconds. Every time you stop you can adjust your chosen pace. Think of your score not just as how many meters you were able to row, but more importantly how much of the 30 minutes you were able to row.
Option 2 – 6×4:00 Row / 1:00 Rest (recommended for those with less rowing experience):
Row for meters at chosen pace. Try to keep pace within 2 seconds slower or faster for the entire interval. Try to increase your pace slightly for each interval.
SUPPLEMENTAL TRAINING
3 sets:
15 Incline DB Curl
10 DB Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@65, 5@75, AMrAP @85% on a 3:30 INT
CONDITIONING (practice) – EMOM 20:
min 1) 5 HGPCN
min 2) 10 Weighted (behind head) Sit Ups (10/5 lbs)
min 3) 5 Weighted/Strict Pull Ups
min 4) Rest
*goal: *compare HGPCN weights to 7/28/22; can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets:
10 Good Mornings
15 GHD Sit Ups
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 2@75, 2@80%, 1@85%, 1@85+%, 1@85+% on a 2:30 INT
CONDITIONING (training)
4 RFT:
400m Run
15 HSPU
20 Alt BW Lunge
1:00 Rest
*goal: each round faster than the one before; scale HSPU so you can do in no more than three sets
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
SUPPLEMENTAL TRAINING
SN BAL 5×3
-ideally this is done before class
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@65, 5@75, AMrAP @85% on a 3:00 INT
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
A) 50 DU
B) 10 DL (225/155 lbs) + 10 Lateral OTB Burpees + 10 Air Squats
*goal: DU as UB as possible to get more rest; perfect DL
SUPPLEMENTAL TRAINING
3 sets:
10 Bulgarian Split Squats e/s
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
SATURDAY
PR 5@65, 5@75, AMrAP @85% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) Row 8/6 Cal + MR TTB in remainder of 1:00
“evens”) 20 (5/5/5/5) SA DB HGPCNJK
*goal: compare weights to 4/14/22 (no heavier than 50/35 lbs); roughly consistent amount of reps on TTB
SUPPLEMENTAL TRAINING
3 sets:
10 V Bar Lat Pulldown
15 Incline DB BN
SN – warm up to 60%, then singles with 3-5% jumps up to a heavy single for the day
CNJK – warm up to 60%, then singles with 3-5% jumps up to a heavy single for the day
