MONDAY
WEIGHTLIFTING
BKSQ – 20 minutes (after warmup)
5-7×1 up to a heavy for the day
CONDITIONING (training)
10-9-8-7-6-5-4-3-2-1
WB (20/14 lbs)
KBS (55/35 lbs)
Burpees
*goal: pick weights that you can do UB, even if you don’t start that way
TUESDAY
WEIGHTLIFTING
SN – 20 minutes (after warmup)
5-7×1 up to a heavy for the day
CONDITIONING (training)
Run 1 mile TT
*goal: compare to 08/21/25
WEDNESDAY
WEIGHTLIFTING
BN – 20 minutes (after warmup)
5-7×1 up to a heavy for the day
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 24:
20/16 Cal Row
16 FC Walking Lunges (40/25 each hand)
12 Alt V Ups
8 Pull Ups
4 PCN (155/105 lbs)
*goal: break up movements less as workout goes on
THURSDAY
WEIGHTLIFTING
CNJK – 20 minutes (after warmup)
5-7×1 up to a heavy for the day
CONDITIONING (training) – EMOM 20:
min 1) :30 MR DU / SU
min 2) :30 MR TTB
min 3) :30 MR SA DB HGPCNJK (right side)
min 4) :30 MR SA DB HGPCNJK (left side)
*goal: can go up in weight if you’re ready on both arms; consistent or more reps each round
FRIDAY
WEIGHTLIFTING
DL – 20 minutes (after warmup)
5-7×1 up to a heavy for the day
CONDITIONING(practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 10 Thrusters
*goal: can go up in weight but not back
