MONDAY
WEIGHTLIFTING
3 Position SN (floor, knee, mid-hang) 2 sets @65%, 3 sets @70% on a 2:30 INT
*use conservative, goal 1RM (5-10 lbs heavier than previous max)
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 15:
5 Pull Ups
10 Burpees
15 WB (20/14 lbs)
*goal: break up movements less as workout goes on
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 6@60%, 6@65%, 5@70%, 4×4@75%
*use conservative, goal 1RM (5-10 lbs heavier than previous max)
**do whichever squat you are not doing on Fridays
TUESDAY
EMOM 20:
min 1) 5 BN @45, 55, 60, 65%
min 2) 30 DU / DB Hop Overs
min 3) 15 Plate Front Raise
min 4) 15 AbMat Sit Ups
min 5) Rest
-directly into-
EMOM 20:
min 1) 10 Push Ups
min 2) 30 DU / DB Hop Overs
min 3) 6 SA DB Row e/s
min 4) 15 AbMat Sit Ups
min 5) Rest
*goal: work no more than 45 seconds of each minute; do DB Row at same or heavier weight than last week
SUPPLEMENTAL TRAINING
3 sets:
10 Standing DB Hammer Curl e/s
15 Half Kneeling 45 degree Cable Row e/s
WEDNESDAY
10 Rds, 1 every 2:30
“odds”) 15/12 Cal Row + 5 DL @45, 50, 55, 60, 65%
“evens”) 15/12 Cal Row + 6 Reverse Lunges e/s
*goal: consistent, not negative, splits on rower; stay at same weight on lunges
SUPPLEMENTAL TRAINING
3 sets:
10 Good Mornings
10 GHD Sit Up + R Twist e/s
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
3 Position CNJK (floor, knee, mid-hang, jerk) 2 sets @65%, 3 sets @70% on a 2:30 INT
*use conservative, goal 1RM (5-10 lbs heavier than previous max)
ACTIVE RECOVERY
EMOM 20:
min 1) 5 PR @45, 50, 55, 60, 65%
min 2) :30 Plank
min 3) 10 DB Lat Raises
min 4) Rest
*goal: stay at same weight on lat raises
SUPPLEMENTAL TRAINING
SN BAL 5×3
*ideally this is done before class
FRIDAY
5 Rds, 1 every 5:00
5 BKQ -or- FRSQ @45, 50, 55, 60, 65%
15 RKBS
Row for meters in remainder of 3:30
*goal: consistent, not greater, number of meters each round; stay at same weight on RKBS
SUPPLEMENTAL TRAINING
3 sets:
10 Barbell Hip Thrust
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
SATURDAY – Remember: regular class time at 9:00 AM!
“CFM 12 Days of Christmas” – For time:
1 PR (135/95 lbs)
2 Clapping Pull Ups
3 Push Press (135/95 lbs)
4 TTB
5 PJK (135/95 lbs)
6 Clapping Push Ups
7 HGCN (135/95 lbs)
8 Lateral OTB Burpees
9 FRSQ (135/95 lbs)
10 AbMat Sit Ups
11 OHSQ (135/95 lbs)
12 Muscle Ups (Bar or Ring)
Performed like the song:
1 PR
2 PU + 1 PR
3 PP + 2 PU + 1 PR
4 TTB + 3 PP + 2 PU + 1 PR, etc