Happy Sunday Sharks!
Enjoy the weekend, time with family and friends and do something nice for sombody you don’t know today!
UPCOMING EVENTS
January 7 – Nutrition Challenge begins and Dunk Truck comes – Sign up NOW!
Jan 14 – 6 Week Transformation Challenge begins for your friends & family!
Feb 9th – Polar Bear Meltdown Competition
Feb 22nd – Friday Night Lights BEGINS!!!
Monday
Squats or Auxiliary Strength
For time:
Fitness
9 thrusters
1,000-m row
15 thrusters
1,000-m row
21 thrusters
Men: 30 kg
Women: 20 kg
Health
9 DB thrusters
650 m row
15 DB thrusters
650 m row
21 DB thrusters
Tuesday
Snatch or Auxiliary Strength
Complete as many rounds and reps as possible in 18 minutes of:
25/15 Calories of Assault Bike/Row
20 V-Ups/leg lifts
15 push-ups
Wednesday
bench or Auxiliary Strength
Hero Nate
20 min AMRAP
Fitness
2 muscle ups OR 5 chest to bar pull ups + 5 dips
4 Strict HSPU
8 KB swings
Health
8 ring rows
8 dips
8 seated DB press
8 KB swings
Thursday
Stability and Core Work
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 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
40 Push-Ups
20 Alternating Single-Arm Dumbbell Snatches
Friday
Deadlift or Auxiliary Strength
Complete as many rounds as possible in 20 minutes of:
Fitness
5 thrusters
7 hang power cleans
10 sumo deadlift
Men: 43 kg
Women: 30 kg
Health
5 goblet squats
7 wall ball cleans
10 KB SDLHP
Saturday
3 sets
40 sec ME Band Hamstring Curls
60-90 sec Deadbug
Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Bar-Facing Burpees
15 wall balls
20 V-Ups
While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.
