Hey Sharks!
Welcome to the new week of training! This is a deload week before we retest your Squat, Bench and Deadlift next week! We are pumped to see all of the improvements! Eat well, get rest and be ready!
This is Week 4 of Friday Night Lights…Real Life Heroes Week! We love this week and use it to honor those who serve our Great Country as well as our Local Communities! Thank you all! Without your work and sacrifice we would not enjoy the lives that we do!
Monday
Back Squat
Health
For time:
Run 400 Meters
40 Kettlebell Swings
40 Single-Arm Kettlebell or Dumbbell Thrusters
40 Kettlebell Swings
Run 400 Meters
Fitness
For time:
Run 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
Run 400 Meters
Tuesday
Big Clean and Jerk Day!!
Health
Every 10 minutes, for 20 minutes (2 sets) for times:
Row 1000 Meters
15 Leg Raises
10 Strict Pull-Ups/Ring Rows
15 L-Seated DB Presses
Fitness
Every 10 minutes, for 20 minutes (4 sets) for times:
Row 1000 Meters
10 Toes to Bar
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
Wednesday
Bench Press
Health
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Power Cleans*
12 Alternating Reverse Lunges with Dumbbells
12 Burpees
Fitness
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (50/30)
12 Front-Racked Alternating Reverse Lunges
12 Bar-Facing Burpees
Thursday
Deadlift
Health/Fitness
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring/Stationary Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
Friday
Friday Night Lights – Real Life Heroes Night! Workout will be announced on the facebook page on Thursday!
Saturday
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps or Step-Ups
30 Wall Ball Shots
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400
