Hey Sharks! Great job last week on focusing on solid movement and technique! Keep up the great work!
This week we are in week 2 of our new training cycle…have fun!
Monday
A1. 1,1,1 Back Squats, x4 sets @ 80-85%
A2. 3 Depth Jumps, x3 sets
*Squats @ 6:0:0:20
Two sets for max reps, each against a 4-minute running clock, of:
Health:
500 Meter Row
15 Dumbbell Thrusters
Max Reps of Burpees
Rest 4 minutes between sets
Fitness
500 Meter Row
15 Thrusters (42/30k)
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets
Tuesday
A1. 2 Pull + Power Sn @ 70-80%, x4 Sets
A2. :20/:20 SL Balance, x4 sets
Health
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
Fitness
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Wednesday
A1. 1,1 Bench Press, x4 Sets @80-85%
A2. 8 3-Point Row, x4 Sets
*BP @ 6:0:0:15
Health
Four sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
30 seconds of Leg Raises
Rest 30 seconds
Fitness
Four sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of V-Ups
Rest 30 seconds
Thursday
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders/Single Unders
10 Strict SA DB Press each arm
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Push-Ups (floor or bar)
20 Wall Ball Shots (20/14 lbs)
Friday
Deadlift:
2x thru
-3 @ 80%
-2 @ 85
-1 @ 90%
*6 Power Bomb KBS b/w ea set
4 Rounds
12 Burpees as fast as possible
30 sec Front Rack Hold
1 min Rest
Saturday
A1. 10 Hammer Curls, x4 sets
A2. 8/8 Plank Glute Lifts, x4 sets
A3. 20m Front Rack KB Carry, 4 sets
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 20 minutes of:
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings
10m Waiter Walk eaech arm
5 Strict Pull-Ups
See you at the gym!
