MONDAY
WEIGHTLIFTING
BKSQ 5@65, 3@75, AMrAP@85% on a 3:00 INT
*off of same max as last week
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 3-8 Strict Pull Ups
*goal: if you can do sets of 5 strict pull ups, you can try them weighted; compare reps and weights to 11/17/25
SUPPLEMENTAL TRAINING
3 sets:
15 Good Mornings
15 Standing Leg Abduction e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5×2 adding some weight from last week, on a 2:30 INT
*most important thing is being able to get into the positions safely; focus on full, pain-free ROM before anything else
CONDITIONING (training)
5 Rounds, 1 every 2:00
10 HSPU
15 RKBS (70/55 lbs)
*goal: at least :30 rest each round; choose movements/weight that allow you to move at a sprint effort
SUPPLEMENTAL TRAINING
JK 5 sets of 2 reps, adding some weight from last week
WEDNESDAY
WEIGHTLIFTING
BN 5@65, 3@75, AMrAP@85% on a 3:00 INT
*off of same max as last week
CONDITIONING (competition/test)
Partner Version of CF Open 18.1
A/B Partner Workout, alternating movements, AMRAP 20:
8 TTB
10 SA DB HGPCNJK (50/35 lbs)
14/12 Cal Row
*goal: look up previous score for 18.1, and see if you can beat it with your partner; pick movements/weight that allows you to really move when it’s your turn to move
SUPPLEMENTAL TRAINING
3 sets:
15 Cable Bicep Curl
15 SA DB Row e/s
15 Wide or Grippy Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 3×2, 2×1, adding some weight from last week, on a 2:30 INT
*most important thing is being able to get into the positions safely; focus on full, pain-free ROM before anything else
CONDITIONING (practice) – EMOM 15:
min 1) 10 or 20 WB
min 2) 20-40 DU / DU practice
min 3) :30 plank -or- Rest
*goal: choose between going heavier and doing fewer reps on WB or using a weight you normally use and doing an unbroken set of 20; can go up in weight but not back
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog 2:00
Jog/Walk 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
SN BAL 5×2, adding some weight from last week
FRIDAY
WEIGHTLIFTING
DL 5@65, 3@75, AMrAP@85% on a 3:30 INT
*off of same max as last week
CONDITIONING (training)
5 cycle of 3:30 AMRAP / :30 Rest
6 PCN (115/85 lbs)
12 Bar Facing Burpees
24 AbMat Sit Ups
*goal: move at a pace that allows you to only rest during rest period; pick weight that you can do UB
SUPPLEMENTAL
3 sets:
15 Reverse Hyperextensions
15 Reverse Lunges e/s
15 Seated Leg Extensions
