MONDAY 1.12.25
back squat 14min

absolute strength

conditioning 18min
row
db overhead lunges

muscular endurance & lactate threshold

TUESDAY 2.12.25
skill development 5min
power clean

conditioning 26min
power cleans
bike/ski
strict pull ups

aerobic power [lactate threshold]

WEDNESDAY 3.12.25
bench press 14min

absolute strength

conditioning 12min
max shuttle runs
db push ups
db burpee deadlifts
double db push press
wall walks

aerobic power [vo2 max]

THURSDAY 4.12.25
conditioning 30min
jumping lunges
sit-ups
wallballs
double unders
cal row

aerobic power [lactate threshold]

FRIDAY 5.12.25
deadlifts 14min

absolute strength

conditioning 12min
burpee box jumps
deadlifts

aerobic power [vo2 max]

SATURDAY 6.12.25
conditioning 28min
in teams of 2
toes to bar
row
push press
front squats

aerobic power [lactate threshold]

SUNDAY 7.12.25
conditioning 35min

lactate threshold & muscular endurance