MONDAY
WEIGHTLIFTING
DL – 5 sets on a 3:00 INT
10@60, 8@65, 6@70, 4@75, 2@80%
*use conservative, goal 1RM
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
station 1) 2-5 tire flips
station 2) 2-3 sets of HSPU / HS walk / skill work
*goal: can go up in weight and reps on tire flips; try to increase total amount of HSPU
SUPPLEMENTAL TRAINING
3 sets:
10 SL Seated Leg Curl e/s
12 Reverse Hyperextensions
10 Walking Lunges e/s
TUESDAY
WEIGHTLIFTING
(SN Pull + SN) 3×2 @60, 65, 70% on a 2:30 INT
directly into
SN 3×2 @75% on a 2:30 INT
*use conservative, goal 1RM
CONDITIONING (competition/test)
AMRAP 10:
200m Run
15 Goblet Squats (50/35 lbs)
15 AbMat Sit Ups
*goal: increase pace on run as workout goes on; pick a weight for squats you could do UB
WEDNESDAY
WEIGHTLIFTING
PR – 5 sets on a 2:30 INT
10@60, 8@65, 6@70, 4@75, 2@80%
*use conservative, goal 1RM
CONDITIONING (training)
Row 4-6x500m, Rest 2:1
*goal: compare times to 8/14/23; even though the rest is shorter, try to go the same pace
SUPPLEMENTAL TRAINING
3 sets:
10 DB Tricep Kickback e/s
12 SA DB Row e/s
15 DB Lat Raise
THURSDAY
WEIGHTLIFTING
(CN Pull + CNJK) 3×2 @60, 65, 70% on a 2:30 INT
directly into
CNJK 3×2 @75% on a 2:30 INT
*use conservative, goal 1RM
CONDITIONING (practice) – EMOM 15:
min 1) 30-60 DU
min 2) 16 Alt DBSN
min 3) Rest
*goal: can go up in reps but not back; do not go to failure on DU; can go up in weight but not back, work on smooth transition and breathing
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
FRIDAY
WEIGHTLIFTING
FRSQ – 5 sets on a 3:00 INT
10@60, 8@65, 6@70, 4@75, 2@80%
*use conservative, goal 1RM
CONDITIONING (training)
A/B Partner Workout, trading full rounds of the complex, 20 RFT:
Complex: 3 PCN + 3 FRSQ + 3 STO @60% of CNJK
Every 2:00 (not including 00:00), complete 20 TTB as a team (10 each)
Pick up where you left off after TTB
*goal: break up complex and TTB less as workout goes on
SUPPLEMENTAL TRAINING
3 sets:
10 Standing Leg Abduction e/s
10 B Stance DB/KB RDL e/s
12 SL Standing Calf Raise e/s
SATURDAY
WEIGHTLIFTING
BN – 5 sets on a 2:30 INT
10 @60, 8@65, 6@70, 4@75, 2@80%
*use conservative, goal 1RM
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
A) 75/60 Cal Row
B) 20 RKBS (70/55 lbs) + 15 BBJO (24/20”) + 10 PU
*goal: consistent pace on rower; try to get all your rest after PU
SUPPLEMENTAL TRAINING
3 sets:
10 Ring / Inverted Rows
10 Incline DB Bicep Curl
12 V Grip Lat Pulldown
