MONDAY
WEIGHTLIFTING
BN 5-7×1 up to a heavy for the day – 15 minutes
*goal: heavier than AMrAP last week or new 1RM
CONDITIONING (training)
A+B Partner Workout, AMRAP 16:
A) 200m Run
B) 6 HSPU + 8 TTB + 12 Alt Lunge
*goal: can wear vest if you are planning to for “Murph”; break up movements less as workout goes on; start slower on run and increase speed with partner
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Cable Flye @3011
10 Incline YTW
TUESDAY
WEIGHTLIFTING
CNJK 5-7×1 up to a heavy for the day – 20 minutes
*goal: match or heavier than last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 3 HGPCN
*goal: smooth cycling and controlled breathing; work up to 3RM on HGPCN
SUPPLEMENTAL TRAINING
OHSQ 5-7×1 up to a heavy for the day
WEDNESDAY
WEIGHTLIFTING
DL 5-7×1 up to a heavy for the day – 20 minutes
*goal: heavier than AMrAP last week or new 1RM
CONDITIONING (competition/test) – EMOM 20:
min 1) :40 RKBS (55/35 lbs)
min 2) :40 Burpees
min 3) :40 Cal Row
min 4) :40 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 4/3/24 and try to have the same pace for today’s 45 seconds as you did last week; for example, if you did 6 Burpees in 20 seconds on 3/25, then 9 Burpees in 30 seconds on 4/3, this week you would try to get 12 burpees done in 40 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
3 sets, heavier than last week:
8 Reverse Lunges e/s @20X0
12 Standing Leg Abduction e/s
20 Standing Calf Raise
THURSDAY
WEIGHTLIFTING
PR 5-7×1 up to a heavy for the day – 15 minutes
*goal: heavier than AMrAP last week or new 1RM
CONDITIONING (training)
Row 4-6x500m 1:1 work:rest no more than 2:30 rest
*goal: negative splits; faster splits than 1/29/24
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:
10 DB Lat Raise
10 DB Bicep Curl
FRIDAY
WEIGHTLIFTING
SN 5-7×1 up to a heavy for the day – 20 minutes
*goal: match or heavier than last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 10:
100m Run
20 (5/5/5/5) SA KBSN (55/35 lbs)
15 Russian Twists e/s (35/25 lbs)
*goal: sprint effort; good communication with partner
SUPPLEMENTAL TRAINING
CN 5-7×1 up to a heavy for the day
SATURDAY
***Class today will be from 9:00AM – 10:00AM. Same start time, we’ll just be finished in an hour.***
WEIGHTLIFTING
BKSQ 5-7×1 up to a heavy for the day – 20 minutes
*goal: heavier than AMrAP last week or new 1RM
CONDITIONING (competition/test)
CompTrain’s “Goblet of Fire” – AMRAP 20:
40 AbMat Sit Ups
30/24 Cal Row
20 DB Goblet Reverse Lunges (50/35 lbs)
10 DB PJK, right side (50/35 lbs)
10 DB PJK, left side (50/35 lbs)
*goal: break up movements less as workout goes on; consistent to faster pace on rower
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
8 B Stance DB RDL e/s @2011
10 Barbell Hip Thrust @30X1
