MONDAY
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
TUESDAY
WEIGHTLIFTING
3 Position CNJK (floor, knee, mid-hang, jerk) 2 sets @60%, 3 sets @65% on a 2:30 INT
*use conservative, goal 1RM (2.5-10 lbs heavier than previous max)
CONDITIONING (competition/test)
A/B Partner Workout, alternating full rounds, AMRAP 15:
5 Pull Ups
10 Burpees
15 WB (20/14 lbs)
*goal: break up movements less as workout goes on; compare to 12/19/22
SUPPLEMENTAL TRAINING
SN BAL 5×3
*ideally this is done before class
WEDNESDAY
EMOM 25:
min 1) 5 PR @45, 50, 55, 60, 65%
min 2) 10 Russian Twist e/s
min 3) 10 DB Lat Raises (lower with control)
min 4) 10 Box Jumps
min 5) Rest
*goal: can go up in weight/height, but not back
SUPPLEMENTAL TRAINING
3 sets:
15 Wide Grip Lat Pulldown
10 SA Flat DB BN e/s
THURSDAY
WEIGHTLIFTING
3 Position SN (floor, knee, mid-hang) 2 sets @60%, 3 sets @65% on a 2:30 INT
*use conservative, goal 1RM (2.5-10 lbs heavier than previous max)
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 10 RFT:
10 Plate GTO (45/35 lbs)
12 Alt OH Plate Lunge (45/35 lbs)
*goal: sprint effort; start at fast pace with good technique, and hang on to that pace as long as possible
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
Tall CN 2×3
High HGCN 3×3
*ideally this is done before class
FRIDAY
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 Curl e/s
15 Half Kneeling 45 degree Cable Row e/s
SATURDAY
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
-then-
3 sets:
10 Barbell Hip Thrust
10 Leg Abduction e/s
10 Seated SL Leg Curl e/
*do in stations
