Training Outline for Week of Jan 7

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.

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