Training Outline – Week of Feb 5th

Hey Sharks!!

We are done with our first phase of this training cycle….we know you will all be disappointed to not have to go down slow on your main lifts anymore 🙂

Beginning phase 2, remember to take care of your body and stick with the training plan! We will see you at the gym!

Monday

Strength = Back Squats and Glute Bridges!

Health
Complete as many rounds and reps as possible in 10 minutes of:
15 Wall Ball Shots
10 Alternating Single-Arm Dumbbell Cleans
10 V-Ups

Fitness
Five rounds for time of:
20 Wall Ball Shots (20/14)
5 Squat Cleans(50/75)

Tuesday

Strength = Snatches!

Health/Fitness

Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

Wednesday 

Strength = Bench Press and 3 Point Rows!

Health
Three rounds for time of:
400 Meter Run
20 Alternating Cossack Squats
10 Strict Toes to Bar or Lying Leg Raises w hip lift

Fitness
Three rounds for time of:
400 Meter Run
30 Alternating Cossack Squats
15 Toes to Bar

Thursday

Strength = Shoulder and Core Stability!

Health/Fitness
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

Friday

Strength = RDL’s and Hip Accessory work

Health
Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike (or Rowing)
20 Russian Kettlebell Swings

Fitness
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (70/102)
12 Box Jump-Overs (24″/20″)

Saturday

Health
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Pushups or DB OH Press
6 Strict Pull-Ups/Ring Rows
9 Hanging Leg Raises/Lying Leg Raises
12 Russian Kettlebell Swings
15 Calories of Rowing/Bike

Fitness
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Knees to Elbows or Hanging Leg Raises
12 Russian Kettlebell Swings
15 Calories of Rowing/Bike

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