Workouts for Week of June 10th

"To command is to serve, nothing more and nothing less." — Andre Malraux

Monday
WEIGHTLIFTING
BKSQ 7x2 to a 2RM on 2:30 INT

CONDITIONING – 20 min cutoff
Run 6x400m 2:1

ACCESSORY - 3x8
Front Raise
Abduction Leg
Leg Curl

Tuesday

WEIGHTLIFTING
3 Pos CN 6x1 on a 2:30 INT – no more than 75%
BN 7x2 to a 2RM on a 2:00 INT

CONDITIONING
2k Row for time

ACCESSORY - 3 Rds:
MR Pull Ups
8 Rev Flyes
8 Bicep Curls


Wednesday
WEIGHTLIFTING
DL 7x2 to a 2RM on a 2:30 INT

CONDITIONING - 7 RFT:
1 Rope Climb, 15 ft (or 5 Pull Ups)
10 Wall Balls (20/14 lbs)
15 Kettlebell Swings (53/35 lbs)
20 Double Unders

ACCESSORY
3x15 (Weighted) GHD Sit Ups HTLW


Thursday
WEIGHTLIFTING
3 Pos SN 6x1 on a 2:00 INT – no more than 75%

CONDITIONING
Run 4x800m, 1:30 Rest


Friday
WEIGHTLIFTING
Press 7x2 to a 2RM on a 1:30 INT

CONDITIONING - “The Ghost”
6 Rds, 1:00 per station, of:
Calorie Row
Burpee
Double Under
Rest

ACCESSORY - 3x8
DB Row e/s
Ab Wheel


Saturday
WEIGHTLIFTING
Split Jerk 7x2 on a 2:00 INT

CONDITIONING
A/B Partner Workout, alternating movements
Partner “Mary” - AMRAP 20:
5 HSPU
10 Alternating Pistol Squats
15 Pull 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.