MONDAY
CONDITIONING (aerobic capacity)
3 Rounds for quality:
station 1) 3:00 Row / Run / Walk
station 2) 3:00 cycle through: 10 (Right Lunge + Left Lunge + Air Squat) + 5 (Inchworm + 2 Push Ups) + 25m FC
station 3) 3:00 tire flip (roughly 1 every 30 seconds; no more than 6)
*goal: pick up where you left off at each previous station; move at a consistent pace; transition with purpose
SUPPLEMENTAL
15 min on one of the following:
supplemental work / missed lift from the week
skill work
mobility work
TUESDAY
WEIGHTLIFTING
BN 4 sets on a 2:30 INT
3@85%, 2@90%, 6@70%, 6@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice)EMOM 15:
min 1) 2 sets TTB
min 2) 6 PCN
min 3) Rest
*goal: consistent or more reps; can go up in weight but not back
SUPPLEMENTAL
3 sets:
10 Seated SA Cable Row
10 DB Iron Cross
WEDNESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
3@85%, 2@90%, 6@70%, 6@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
Run 3-4x400m; Rest 2:00
*goal: consistent or negative splits; compare times to 06/13/25
SUPPLEMENTAL
3 sets:
10 B Stance DB RDL e/s
10 Seated Hamstring Curl
THURSDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
3@85%, 2@90%, 6@70%, 6@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, 8 RFT:
40 DU
20 Goblet Squats (50/35 lbs) – can use DB or KB
10 HSPU
*goal: pick a weight that you could do UB, even if you don’t start that way; break up movements less as workout goes on; sprint effort
SUPPLEMENTAL
3 sets:
10 Seated Arnold PR
10 Cable Face Pull
FRIDAY
WEIGHTLIFTING
DL 4 sets on a 3:30 INT
3@85%, 2@90%, 6@70%, 6@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training) – Every 1:30 x 10 (5 Rounds):
“odds”) 1:00 athlete’s choice skillwork
“evens”) 12-16 alternating DBSN
*goal: high quality movement; can go up in weight but not back; can go up in reps but not back unless you go up in weight; practice smooth “drop” transition with hand before going up in weight; compare weights to 06/18/25
SUPPLEMENTAL
3 sets:
10 Standing Leg Abduction e/s
10 Standing Calf Raises
SATURDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
2@75%, 2@75%, 2@75%, 1@80%, 1@80%
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
A) 400m Run
B) 9 Thrusters (95/65 lbs) + 9 Pull Ups
*goal: consistent pace on run; pick weight you could do UB on thrusters; you want as much after pull ups as possible
SUPPLEMENTAL
CNJK 5 sets on a 2:30 INT
2@75%, 2@75%, 2@75%, 1@80%, 1@80%
