MONDAY
WEIGHTLIFTING
BN 4 sets on a 3:00 INT
2@82%, 2@87%, 8@65%, 8@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
5 cycles of 3:30 AMRAP / :30 Rest
40 DU
20 RKBS (70/55 lbs)
10 HSPU
-for each cycle, pick up where you left off-
*goal: consistent or more reps each cycle; pick movements/weights that allow you to move continuously (does not have to be unbroken)
SUPPLEMENTAL
3 sets:
15 Half Kneeling SA Lat Pulldown
15 SA Leaning Cable Lat Raise e/s
TUESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
2@82%, 2@87%, 8@65%, 8@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM for 15 min:
min 1) 5 PU/CTB + 10 Push Ups
min 2) 15 Alt Lunges / Pistols
min 3) REST
*goal: “Murph” practice; if you plan to wear a vest for that workout, wear it today
SUPPLEMENTAL
3 sets:
15 B Stance DB RDL e/s
10 Standing Hamstring Curl e/s
WEDNESDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
2@82%, 2@87%, 8@65%, 8@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
Run 4-6x400m, Rest 2:00
*goal: compare times to 03/04/25; consistent or negative splits
SUPPLEMENTAL
3 sets:
15 DB Incline BN
15 DB High Pull
THURSDAY
CONDITIONING (aerobic capacity)
5 Rounds for quality of 2:30 per station:
station 1) cycle through: 25m DB/KB Farmers Carry + 25 DU/SU
station 2) cycle through: 5x(Inchworm + 2 Push Ups) + 10 Alternating V Ups + 10 Air Squats
station 3) cycle through: Cal Row
*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
FRIDAY
WEIGHTLIFTING
DL 4 sets on a 3:30 INT
2@82%, 2@87%, 8@65%, 8@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 12:
15 WB (20/14 lbs)
12 Alt DBSN (50/35 lbs)
9 TTB
*goal: break up movements less as workout goes on
SUPPLEMENTAL
3 sets:
15 Split Squats e/s
15 Banded Walking Leg Abduction e/s
15 Standing Calf Raises
SATURDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
2@70, 75, 80%, 1@80+, 1@80+%
*off of conservative, goal 1RM
CONDITIONING (training) – Every 1:30 x 20 (5 Rounds)
station 1) 50m sled push (BW)
station 2) 6 HGCN
station 3) 10-15 BBJO (24/20″)
station 4) 2-4 Wall Walks
*goal: at least 30 seconds rest on each station; can go up in weight on HGCN but not back
SUPPLEMENTAL
CNJK 5 sets on a 2:30 INT
2@70, 75, 80%, 1@80+, 1@80+%
*off of conservative, goal 1RM
