MONDAY
CONDITIONING (aerobic capacity)
4 Rounds for quality:
4:00 Row
4:00 athlete’s choice – something that you can do and keep your heart rate at a consistent level
3:00 Tire Flip (roughly one every 30 seconds, no more than 6 per 3:00)
*goal: DO. THE. TIREFLIPS. CONSISTENTLY.
SUPPLEMENTAL
15 min on one of the following:
supplemental work / missed lift from the week
skill work
mobility work
TUESDAY
WEIGHTLIFTING
DL 4 sets on a 3:30 INT
2@85%, 2@90%, 12@60%, 12@60%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skill work
“evens”) 9 HGPCN + 6 PJK
*goal: practice for hero workout “DT” sync cycling and breathing; can go up in weight but not back
SUPPLEMENTAL
3 sets:
20 Seated Leg Extensions
20 Standing Leg Abduction e/s
20 Standing Calf Raises
WEDNESDAY
WEIGHTLIFTING
BN 4 sets on a 3:00 INT
2@85%, 2@90%, 12@60%, 12@60%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
Row 500-500-1000-1000m
2:00 Rest between each
*goal: negative splits between 500s; first 1000 at second 500m pace; negative splits between 1000s
SUPPLEMENTAL
3 sets:
20 Seated Wide Lat Pulldown
20 SA Leaning Cable Lat Raise e/s
THURSDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
2@85%, 2@90%, 12@60%, 12@60%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM for 15 min:
min 1) 2 Wall Walks / 6-10 HSPU
min 2) 10 BJ
min 3) 12 Alt DBSN
*goal: can go up in weight/height but not back
SUPPLEMENTAL
3 sets:
20 B Stance DB RDL
20 Seated Hamstring Curl
FRIDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
2@85%, 2@90%, 12@60%, 12@60%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
4 Cycles, 1 every 5:00
400m Run
then, complete rounds of the following until 4:00
8 Burpee Pull Ups
12 Alt Pistol Squats
*start AMRAP over each cycle
*goal: hero workout practice; run at pace that allows you to get right to next movements
SUPPLEMENTAL
3 sets:
20 DB Incline BN
20 Seated SA Cable Row e/s
SATURDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
2@70%, 2@70%, 2@75%, 2@75%, 2@75%
*off of conservative, goal 1RM
CONDITIONING (training)
A+B Partner Workout, 6 RFT:
A) 48/38 Cal Row
B) 36 DU + 12 TTB + 6 OHSQ (95/65 lbs)
*goal: consistent pace on rower; break up B movements less as workout goes on
SUPPLEMENTAL
SN 5 sets on a 2:30 INT
2@70%, 2@70%, 2@75%, 2@75%, 2@75%
*off of conservative, goal 1RM
