Workouts for Week of April 29

"Ask not what your teammates can do for you. Ask what you can do for your teammates." Magic Johnson

Monday
WEIGHTLIFTING
SNBAL 6x3 on a 1:30 INT
BKSQ 3x8 on a 3:00 INT

CONDITIONING
A+B Partner Workout, AMRAP 15:
A) 10 TTB
B) 10 BJ (30/24”)

ACCESSORY - 3x12
DB Front Raise
Abduction Leg
Leg Curl
Leg Extension


Tuesday
WEIGHTLIFTING
PCN + 2 HGPCN + JK 6x1 @60, 65, 70, 75, 80 ,85% on a 2:00 INT
BN 3x8 on a 2:30 INT

CONDITIONING – 15 min cutoff
15 burpees AFastAP
MR Pull Ups – scale so you can get at least 8 on all sets
1 min rest
15 burpees AFAP
MR Pull Ups
1 min Rest
15 Burpees AFAP
MR Pull Ups
1 min rest
15 Burpees AFAP

ACCESSORY - 3x12
Banded Rev Flyes
DB Curls
DB Front Raise


Wednesday
WEIGHTLIFTING
DL 3x8 on a 3:00 INT

CONDITIONING
EMOTM for 12 min:
3 Clusters

NFT:
400m Sled Pull (face the sled, walk toe to heel)
Take turns with 5 sleds and mix in GHD work:
3X15 W GHD Sit Ups and Hip Extensions

Thursday

SKILL
Pose Running Technique
Pose Run - total of 800m

CONDITIONING
21-15-9
Pull Up
PP @50% 1RM
Push Up

Sprint 5x100m OTM

Friday

WEIGHTLIFTING
PR 3x8 on a 2:30 INT

CONDITIONING
Row 6x500m 1:1 (no more than 2:00 rest)

ACCESSORY - 3 Rds:
MR Ring Push Ups
12 DB Row
KB Farmers Carry 100m


Saturday
WEIGHTLIFTING
SN LO + PU + SN 5x1 @70, 74, 78, 82, 85% on a 2:00 INT
1 1/4 FRSQ 7x2 on a 2:30 INT
JK from rack 5x2 @70, 74, 78, 82, 85% on a 2:00 INT

ACCESSORY
5x5 W Ring Dip
3x12 DB Lat Raise
3x10 Ab Wheel

Our shield is not divided. It is united by teamwork. As iron sharpens iron, one person sharpens another. There is no ego in our training, we support and trust in each other to prepare our team for battle.

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