SATURDAY WEIGHTLIFTING FRSQ – 5 sets on a 3:30 INT 10@65, 8@70, 6@75, 4@80, 2@85% *use same number as last week (your conservative goal 1RM) CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 30: 500m Row 3-5 Tire Fips 20 Hollow Body Crunches 20 Goblet Squats (55/35 lbs) 5 Strict Pull Ups *goal: consistent pace […]
FRIDAY WEIGHTLIFTING PR – 5 sets on a 2:30 INT 10 @65, 8@70, 6@75, 4@80, 2@85% *use same number as last week (your conservative goal 1RM) CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 18: 10 HSPU 14 Alt OH Plate Lunges (45/25 lbs) 18 Alt Russian Twists (45/25 lbs) *goal: break up movements less […]
THURSDAY WEIGHTLIFTING (SN Pull + SN) 3×2 @65, 70, 75% on a 2:30 INT directly into SN 2×2 @80% on a 2:30 INT *use conservative, goal 1RM CONDITIONING (training) Run 2x1200m, Rest 2:00 *goal: same pace as 800s from 10/5/23 OPTIONAL ACTIVE RECOVERY About 20-25 minutes for quality: Row/Jog/Bike 2:00 Jog/Walk/Bike 2:00 Mobility/Static Stretching/Foam Rolling […]
WEDNESDAY WEIGHTLIFTING DL – 5 sets on a 3:30 INT 10 @65, 8@70, 6@75, 4@80, 2@85% *use same number as last week (your conservative goal 1RM) CONDITIONING (practice) – EMOM 15: min 1) 16 (4/4/4/4) SA DB HGPCNJK min 2) 8-12 V Ups min 3) Rest *goal: can go up in weight but not back; […]
TUESDAY WEIGHTLIFTING (CN Pull + CNJK) 3×2 @65, 70, 75% on a 2:30 INT directly into CNJK 3×2 @80% on a 2:30 INT *use conservative, goal 1RM CONDITIONING (training) 25 – 20 – 15 Cal Row (/20 – /16 – /12) HGPCN (95/65) (115/80) (135/95 lbs) BJO (24/20”) *goal: choose weights that allow you to […]
MONDAY WEIGHTLIFTING BN – 5 sets on a 2:30 INT 10 @65, 8@70, 6@75, 4@80, 2@85% *use same number as last week (your conservative goal 1rm0 CONDITIONING (training) A+B Partner Workout AMRAP 15: A) 30 DU B) 6 CTB + 10 Push Ups + 14 Alt Pistol Squats *goal: break up movements less as workout […]
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 […]
MONDAY WEIGHTLIFTING – every 1:30 x 8 (4 sets of everything) 1) 8-8-6-6 BN (tempo 30X1) @55, 55, 60, 60% 2) 8 BW rows in rig (tempo 30X1) *use actual 1RM for percentages; try to make at least one set of the rows harder than last week (adjust your feet) CONDITIONING (training) 40 Wall Balls […]
MONDAY WEIGHTLIFTING – every 1:30 x 8 (4 sets of everything) 1) 8 DL (tempo 3011) @50, 50, 55, 55% 2) 12-16 DB/KB Alt Lunges (controlled tempo) *use actual 1RM for percentages; more total volume on lunges (meaning more reps or more weight or both) CONDITIONING (practice) – EMOM 15: min 1) 5 PCN min […]
MONDAY WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything) 1) 8 PR (tempo 30X1) @45, 45, 50, 50% 2) 8 DB/KB Row right side (tempo 30X0) 3) 8 DB/KB Row left side (tempo 30X0) *use actual 1RM for percentages; try to beat total weight on Rows from last week (you can go up […]