MONDAY
WEIGHTLIFTING
[SN + OHSQ (2 sec pause at bottom)]
5×2 @60, 60, 60, 65, 65% on a 2:00 INT
*use same training max as last week, not new 1RM
CONDITIONING (training)
5 cycles of 1:00 AMRAP / 1:00 Rest
5 BBJO (24/20”)
10 Alt DBSN (50/35 lbs)
For each cycle, continue where you left off
*goal: sprint effort; consistent rounds and reps each cycle, but if you fall off the pace THAT’S OKAY; we are practicing sprinting and figuring out what is too fast
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ (do whichever you are not doing on Fridays)
5×3 @60%
TUESDAY
WEIGHTLIFTING
BN 5@40%, 5@50%, 5@60% on a 2:00 INT
*use same training max as last week, not new 1RM
CONDITIONING (practice) – EMOM 15:
min 1) 3 Weighted Pull Ups / Strict Pull Ups
min 2) 6 Weighted RFESS e/s @3111
min 3) Rest
*goal: compare pull up weight and options to 3/6/23; can go up in weight on RFESS but not back; remember ROM is more important than weight
SUPPLEMENTAL TRAINING
2 sets, same as last week:
12 DB Incline BN
12 Low to High Cable Flye
12 Supinated Cable Row
WEDNESDAY
WEIGHTLIFTING
DL 5@40%, 5@50%, 5@60% on a 3:00 INT
*use same training max as last week, not new 1RM
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 16:
8 HSPU
16 RKBS (70/55 lbs)
32 DU / 64 SU
*goal: don’t be afraid to try a version of the movement that is harder than you normally do; try to break up movements less as workout goes on
SUPPLEMENTAL TRAINING
2 sets, same as last week:
12 Reverse Hyperextensions
12 B Stance DB RDL e/s
12 DB Curtsy Step Up e/s
THURSDAY
WEIGHTLIFTING
[CN + FRSQ + JK (2 second hold in split)]
5×2 @60, 60, 60, 65, 65% on a 2:30 INT
*use same training max as last week, not new 1RM
CONDITIONING (training)
6 Rds:
Run 2:00
Rest 1:00
*goal: this will be our last run workout with no focus on pace; just keep moving for the whole two minutes and enjoy the time outside!
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
5×2 @65%
*ideally this is done before class
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@40%, 5@50%, 5@60% on a 2:30 INT
*use same training max as last week, not new 1RM
CONDITIONING (training)
A+B Partner Workout, 3 RFT:
A) Row 500m
B) 3 Wall Walks + 20 WB (20/14 lbs)
*goal: consistent pace on rower; this will be how you manage the workout, so start slower than you think you should
SUPPLEMENTAL TRAINING
2 sets, same as last week:
10 Barbell Hip Thrust
12 Seated Hamstring Curl
20 Seated Calf Raise
SATURDAY
WEIGHTLIFTING
PR 5@40%, 5@50%, 5@60% on a 2:00 INT
*use same training max as last week, not new 1RM
CONDITIONING (practice) – every 2:30 for 5 Rds:
“odds”) 1:30 athlete’s choice skill work
“evens”) 3-6 tire flips
*goal: can go up in weight but not back; focus on being able to use whole body and arms *last* to flip the tire
SUPPLEMENTAL TRAINING
2 sets, same as last week:
15 Cable OH Tricep Ext
15 EZ Bar Curls
15 DB Iron Cross
