Hey Sharks!!
Great job last week on those lifts and conditioning…technique is looking sharp and much improved over these past 8 weeks!
This week we begin a new training cycle…we will have a video out for you to understand what our focus is this cycle so you know the why behind what you are doing. As always, if you have questions just ask!
IMPORTANT DATES
June 23rd: Off-Site Workout: 9AM at Cherokee Bluffs Park – Gym closed for USA Weightlifting Course
July 4th: Fireworks and Pool Party at Angie’s House!
Monday
Back Squat
Health/Fitness
Three rounds for time of
5 Dumbbell Box Step-Overs
10 Strict Pull-Ups
20 Wall Ball Shots
Tuesday
Snatch Complex or Alternate Strength Work
health and fitness
Against a 4-minute running clock, complete as many reps as possible of:
12/8 Calories of Assault Bike or Rowing
400 Meter Run
Max Reps of seated Dumbbell Push Press
Rest 2 minutes between sets, and complete a total of three sets.
Wednesday
Bench Press
GARRETT
Garrett Lawton U.S. Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia, was killed by an improvised explosive device in Herat Province, Afghanistan, on Aug. 4, 2008.
He is survived by his wife, Trisha; and two sons, Ryan, 6, and Caden, 4.
75 squats
25 handstand push-ups
25 L-pull-ups
3 rounds for time
Health:
3 rounds for time:
50 air squats
15 push-ups
15 strict pull-ups or Ring rows
Thursday
Accessory Work and TIRE FLIPS!!
Health/Fitness
Complete as many rounds as possible in 20 minutes of:
10 Leg Raises/V-Ups/T2B
10 wall-ball shots
15 kettlebell swings
Men: 20-lb. ball, 24kg KB
Women: 14-lb. ball, 16kg KB
Friday
Deadlift!! Deadlift 4 Dollar$ (Charity Fundraiser) preparation starts today!
20 min EMOM
Even mintutes do :30-:45 sec plank
Odd minutes do 8-10 burpees
Saturday
We are hosting a USA Weightlifting Certification Course at the gym so we will workout at 9AM at Cherokee Bluffs Park right down the road! See you there!
