Workouts for Week of April 8th

"It is through cooperation, rather than conflict, that your greatest successes will be derived." Ralph Charell

Homework - CONDITIONING
At some point in the week Run 4X800 on a 2:1 rest interval not within 4 hours of any of these other workouts.


Monday
WEIGHTLIFTING
SNDR 6x3 on a 2:00 INT
Start light and work your way up safely demonstrating proper “catching” technique.
BKSQ 3x10 HTLW on a 3:00 INT

CONDITIONING
4 Rds, :30 on/:30 off each for max reps:
Double Unders
Push Ups
Alternating Lunges

ACCESSORY - 3x15
Leg Abduction
Leg Curl
Leg Adduction
Leg Extension


Tuesday
WEIGHTLIFTING
HGPCN + JK 6x(3+1) @50-70% on a 2:00 INT

CONDITIONING – 5 Rds:
1:00 Airdyne
1:00 static hold: bottom of squat, HS, Hollow hold, superman, plank
1:00 Rest

ACCESSORY - 3 Rds:
MR Ring Rows
15 DB Flyes
15 OH Triceps Extensions e/s


Wednesday
WEIGHTLIFTING
BN 3x10 to a 10RM (aim for 65, 70, 75%) on a 3:00 INT
GM 3x12 on a 2:00 INT (start light)

CONDITIONING
10 Min AMRAP:
15 WB (20/14 lbs)
10 Box Jumps (24/20”)

MIDLINE - 3 Rds:
10 W GHD Sit Ups HTLW
10 W GHD Hip Extensions HTLW
5 TGU e/s
Only do weighted variations if you have completed a cycle of regular GHD sit/ext.
Scale down w/ABMat if necessary.


Thursday
SKILL DEVELOPMENT
MU Scaling Technique Review – 10 min
then
EMOTM for 12 min:
odds) 3 Scaled Muscle Ups
evens) 3 Thrusters @60-70%

CONDITIONING
“Helen” - 3 RFT:
400m Run
21 KB Swings (55/35 lbs)
12 Pull Ups
15 min cutoff


Friday
WEIGHTLIFTING
PSN + HGSN 6x2 @65-75% on a 2:00 INT
W Pull Ups 5x5 on a 2:00 INT

CONDITIONING
5x500m Row 1:1 (no more than 2:00 rest)

ACCESSORY
Backward Sled Drag 400m


Saturday
WEIGHTLIFTING
1 ¼ OHSQ 7x2 on a 2:00 INT
PCN + HGCN + JK 8x2 @65-80% on a 2:30 INT

MIDLINE - 3 Rds, NFT:
8 Partner Glute Ham Raises
16 TTB
16 Med Ball Cherry Pickers

ACCESSORY - 3 Rds:
MR Ring Dips
15 DB Shrug (2 second pause at top)
15 Lat Pull Down

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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