Workouts for Week of June 24th

"A good plan violently executed now is better than a perfect plan executed next week." – General George Patton

Monday
WEIGHTLIFTING
BKSQ 7x1 to a 1RM on a 2:30 INT

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


Tuesday
WEIGHTLIFTING
BN 7x1 to a 1RM on a 2:00 INT

CONDITIONING
3:00 Burpees
3:00 Rest
2:00 Burpees
2:00 Rest
1:00 Burpees


Wednesday
WEIGHTLIFTING
DL 7x1 to a 1RM on a 2:30 INT

CONDITIONING
400m Sled Pull
400m DB Farmers Carry HTLT - 5 burpee penalty for every time weight is put down


Thursday
WEIGHTLIFTING
PR 7x1 to a 1RM on a 2:00 INT

CONDITIONING
Run 4x400m 1:1


Friday
WEIGHTLIFTING
20 Min SN or CNJK skill work
SNDR, Tall SN, High Hang SN, Tall JK, High Hang CN, etc

CONDITIONING
20 Min AMRAP:
5 Toes to Bar
10 Wall Balls (20/14 lbs)
15 Push Ups
20 Cal Row


Saturday
WEIGHTLIFTING
20 MIN to establish a 1RM Thruster

CONDITIONING
“Annie”
50-40-30-20-10
Double Unders
AbMat Sit Ups

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.