Hey Sharks! It’s time to see the hard work you have put in over the past couple months pay off with some big lifts and PR’s this week!! We are PUMPED!!
Get rest, eat well and be ready!
Monday:
ReTest Back Squat
Health
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Press
20 Mountain Climbers
(each switch of feet is one rep)
Rest 4 minutes
Complete as many rounds and reps as possible in 4 minutes of:
10 Stationary Dips
10 Burpees
Fitness
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (50/30)
10 Chest-to-Bar Pull-Ups
Rest 4 minutes
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees
Tuesday
Shoulder and Core Stability Work
Health
Five rounds for time of:
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Assault Bike
Fitness
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)
Wednesday
ReTest Bench Press
Health/Fitness
Every minute, on the minute, for 20 Minutes **Adjust as needed to get 15 seconds of rest each round
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Wall Ball Shots (20/14 lbs)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs/Step ups
Minute 5 – 30-Second Front Leaning Rest on Rings
Thursday
ReTest Deadlift!
Health/Fitness
For time:
Row 1000 Meters
50 Single-Arm Dumbbell Snatches
30 Toes to Bar or V-Ups
Friday
Final Friday Night Lights! This week is WWE Week! YEEAAAHHHH BBRRRROOOTTHHHHERRRRR!
This FNL Party will be immediately following the final heat and we will give out the trophy to the winning team!
Saturday
Partner 1 performs 50 KB swings while Partner 2 holds a plate overhead. Switch.
Partner 1 performs 50 box jumps while Partner 2 holds a 2 KB in Farmers Hold. Switch.
Partner 1 performs 50 Situps while Partner 2 holds the bottom of a Squat. Switch.
Partner 1 performs a 200m Run, while Partner 2 holds a plank. Then swap for 2 runs each.
