MONDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP@90% on a 3:30 INT
*use same training max as last week
CONDITIONING (training)
4 cycles of 5:00:
400m Run
-then, in remaining time, AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats
Rest 1:00 between each cycle. For each cycle, pick up the AMRAP where you left off.
*goal: some “Murph” prep!; weighted vest is optional; consistent or more reps each cycle
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
8 Reverse Lunges e/s @20X0
12 Standing Leg Abduction e/s
20 Standing Calf Raise
TUESDAY
GOAL SETTING – 10 minutes
April is our month to talk about goals. We are going to do this as our skillwork, because figuring out goals and how to work towards them is not a given. This will be a conversation with the coach and the class about what fitness goals you have and how we can think about them and pursue them in the gym.
WEIGHTLIFTING
PR 3@70, 3@80, AMrAP@90% on a 2:30 INT
*use same training max as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 15:
10/8 Cal Row
5 HGPCN+PJK (135/95 lbs)
10 HSPU/3 Wall Walks
20 Wall Balls (20/14 lbs)
40 Double Unders
*goal: get faster as the workout goes on
SUPPLEMENTAL TRAINING
3 sets:
10 DB Lat Raise
WEDNESDAY
WEIGHTLIFTING
SN 1@80, 1@85, 1@90, 1@95, 1@95+% on a 2:30 INT
*use same max as last week
CONDITIONING (training) – EMOM 20:
min 1) :30 RKBS (55/35 lbs)
min 2) :30 Burpees
min 3) :30 Cal Row
min 4) :30 Jump Rope – can be DU or SU, just needs to be something you can do consistently
*goal: CFM Beep Test! compare these numbers to 3/25/24, and try to have the same pace for today’s 30 seconds as you did last week; for example, if you did 6 Burpees in 20 seconds last week, this week you would try to get 9 burpees done in 30 seconds; write these numbers down!; we will be repeating and progressing this workout, so write down your numbers to see how you are doing; we want the same number of burpees in round 1 as round 5; NOT a sprint effort, a consistent effort
SUPPLEMENTAL TRAINING
2 Position Clean (hang + floor) 5 sets, heavier than last week
THURSDAY
WEIGHTLIFTING
BKSQ 3@70, 3@80, AMrAP@90% on a 3:00 INT
*use same training max as last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 10 DB Plank Drag Through e/s
*goal: stay in hollow body position with hips square to the ground every set
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
3 sets, heavier than last week:
8 B Stance DB RDL e/s @2011
10 Barbell Hip Thrust @30X1
FRIDAY
GOAL SETTING – 10 minutes
April is our month to talk about goals. We are going to do this as our skillwork, because figuring out goals and how to work towards them is not a given. This will be a conversation with the coach and the class about what fitness goals you have and how we can think about them and pursue them in the gym.
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP@90% on a 3:00 INT
*use same training max as last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating full rounds, 10 RFT:
12 BJO (24/20”)
14 Alt DBSN (50/35 lbs)
8 TTB
*goal: break up movements less as workout goes on; move as quickly as you can safely on the BJO
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Cable Flye @3011
10 Incline YTW
SATURDAY
WEIGHTLIFTING
CNJK 1@80, 1@85, 1@90, 1@95, 1@95+% on a 2:30 INT
*use same max as last week
CONDITIONING (training)
Row 3×10:00, Rest 3:00 between
*goal: compare paces and distances to 2/21/24; try to maintain pack within row and get faster or stay consistent between rows
SUPPLEMENTAL TRAINING
SN BAL + OHSQ, 5 sets, heavier than last week
