MONDAY
WEIGHTLIFTING
BKSQ 5@65, 3@75, AMrAP@85% on a 3:00 INT
*off of same max as last week
CONDITIONING (practice) – EMOM 15:
min 1) :30 Alt Cossack Squats (weighted)
min 2) :30 Alt V Ups
min 3) :30 DU / SU
*goal: consistent or more reps each round if staying at same weight; can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets:
15 Reverse Hyperextensions
15 Banded Squat Walks e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
2@80, 2@, 2@80, 1@85, 1@85%
*off of same max as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 15:
10 (5/5) SA DB STO (50/35 lbs)
10 BJO (24/20″) – be sure to step down off box unless jumping forward off of it
20 Alt Russian Twist (50/35 lbs)
*goal: use same weight for STO and Russian Twists; try to rest only when your partner is working
SUPPLEMENTAL TRAINING
JK 5×2, heavier than 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)
A+B Partner Workout, AMRAP 20:
A) 400m Run
B) 10 Pull Ups + 20 WB (20/14 lbs)
SUPPLEMENTAL TRAINING
3 sets:
15 DB Hammer Curl
15 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
2@80, 2@, 2@80, 1@85, 1@85%
*off of same max as last week
CONDITIONING (practice)– Every 1:30 x 10 (5 Rounds)
“odds”) 2-3 sets of TTB
“evens”) 1:00 athlete’s choice skillwork
*goal: full ROM; can go up in reps but not back; compare reps to 03/27/26
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
SN BAL 5×2-3, 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)
A+B Partner Workout, 5 RFT:
A) 45/36 Cal Row
B) 10 OTB Burpees + 5 PCN (135/95 lbs)
-30 min cutoff-
*goal: consistent pace on rower; choose weight on PCN that you can do UB
SUPPLEMENTAL
3 sets:
15 Leg Press
15 Reverse Lunges e/s
15 Seated Leg Extensions
