MONDAY
WEIGHTLIFTING
BKSQ -or- FRSQ (20 min)
5-7 x1 up to a heavy for the day
CONDITIONING (practice) – EMOM 15:
min 1) 12 (6/6) SA DB HGPCNJK
min 2) 20 Alt Russian Twists
min 3) REST
*goal: can go up in weight but not back (on both movements)
SUPPLEMENTAL
3 sets:
20 RDL
10 Standing Hamstring Curl e/s
TUESDAY
WEIGHTLIFTING
PR (20 min)
5-7 x1 up to a heavy for the day
CONDITIONING (training)
A/B Partner Workout, alternating movements, 12 RFT:
15/12 Cal Row
6 HSPU
12 Alt DBSN (50/35 lbs)
*goal: consistent pace on rower; break up movements less as workout goes on
SUPPLEMENTAL
3 sets:
20 DB Incline BN
20 DB High Pull
WEDNESDAY
WEIGHTLIFTING
DL (20 min)
5-7 x1 up to a heavy for the day
CONDITIONING (competition/test)
AMRAP 10:
5 CTB Pull Ups
10 WB (20/14 lbs)
15 AbMat Sit Ups
*goal: sprint effort
SUPPLEMENTAL
3 sets:
20 Banded Walking Leg Abduction e/s
20 Standing Calf Raises
THURSDAY
WEIGHTLIFTING
BN (20 min)
5-7 x1 up to a heavy for the day
CONDITIONING (training) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skill work
“evens”) 6 HGPCN
*goal: purposeful breathing and smooth cycling; compare weights to 05/14/25
SUPPLEMENTAL
3 sets:
20 Half Kneeling SA Lat Pulldown
20 DB Lat Raise
FRIDAY
CONDITIONING (aerobic capacity)
4 Rounds for quality of 4:30 per station:
station 1) cycle through: 50m DB/KB Farmers Carry + 50 SU
station 2) cycle through: 2 Wall Walks + 8 Strict Leg Raises + 10 Ring Rows + 12 Walking Lunges
station 3) Tire Flips: one every 30-45 seconds
*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
SATURDAY
WEIGHTLIFTING
CNJK (20 min)
5-7 x1 up to a heavy for the day
CONDITIONING (training)
A+B Partner Workout, 4 RFT:
A) 1000m Row
B) 10 DL (50% of 1RM) + 15 TTB + 20 Burpees
*goal: consistent pace on rower and burpees; break up DL and TTB less as workout goes on
SUPPLEMENTAL
SN 5 sets on a 2:30 INT
1@80, 1@85, 1@90, 1@95, 1@95+%
*off of conservative, goal 1RM
