Workouts for Week of June 3rd

June is about leadership.

The wings in our crest represent swiftness and protection. Any team without strong leadership
is sure to fail. A good leader ensures the mission is accomplished swiftly and takes
care of their people, protecting them from repeated mistakes.

Monday
WEIGHTLIFTING
PR 6x3 @40, 60, 80, 84, 88, 92% or HTLW on a 2:00 INT

CONDITIONING - 3 RFT:
75 DU
30 Wall Balls (20/14 lbs)
15 Power Cleans (95/65 lbs)

MIDLINE
75AbMat SitUps
75 AbMat Extensions


Tuesday
WEIGHTLIFTING
FRSQ 6x3 @70, 75, 80, 84, 88, 92% on a 2:00 INT
GM 3x8 on a 2:30 INT

CONDITIONING - 3 RFT:
25 Burpees
15 TTB


Wednesday
WEIGHTLIFTING
SN 7x2 @55, 65, 70, 75, 80, 85, 90% on a 2:00 INT
BKSQ 4x3 @80, 84, 88, 92% or HTLW on a 2:30 INT
Weighted Pull Up 6x3 on a 2:00 INT

ACCESSORY - 3x8
Biceps Curls
Triceps Extensions


Thursday
WEIGHTLIFTING
PCN + HGPCN + JK 7x1 @50, 55, 60, 65, 70, 75, 80% on a 2:00 INT
BN 4x3 @80, 84, 88, 92% or HTLW on a 2:00 INT

CONDITIONING
10, 9, 8, 7…3, 2, 1
Thruster (45/35 lbs)
BJO (24/20”)
KBS (70/55 lbs)


Friday
GWOD - 20 min

CONDITIONING
Row 3x1000m (or 800m Run)
1:30 Rest


Saturday
WEIGHTLIFTING
DL 6x3 @40, 60, 80, 84, 88, 92% or HTLW on a 2:30 INT

CONDITIONING - NFT:
15 (W) GHD Sit Ups – Scale with AbMat Sit Ups
400m DB Farmer Carry – At least as heavy as two weeks ago. 5 Burpee penalty for every time you put down the DBs.
15 (W) GHD Sit Ups – Scale with AbMat Sit Ups
400m DB Farmer Carry – At least as heavy as two weeks ago. 5 Burpee penalty for every time you put down the DBs.
15 (W) GHD Sit Ups – Scale with AbMat Sit Ups

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