Hey Sharks! Great work last week…focus on the little things. The way you move, think, sleep, chew, etc…do it all with a purpose and be attentive!
We’ve got a great week of training coming up…but remember the events coming too!!
IMPORTANT DATES!!
July 3rd: NO EVENING CLASSES….Lyndzey’s getting married!! (there will be 530, 830 and 12)
July 4th: One workout at 9am and then Fireworks and Pool Party at Angie’s House!
Monday
Back Squat
Fitness:
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (43/30k)
Health:
Five rounds for time of:
Run 200-400 Meters
15 Goblet Squats
Tuesday
Clean and Jerk or Alternate Strength Work
For max reps at each station:
Tabata 20 sec work 10 sec rest 6 rounds
Fitness:
dumbbell shoulder presses
weighted jumping lunges
Tricep pull down with a band
weighted walking lunges
Pull ups
Health:
Dumbbell shoulder presses
Jumping lunges
Tricep pull down with a band
Walking lunges
Ring rows
Wednesday
Bench Press
J.T.
Fitness:
21-15-9
HSPU (must be strict or you can pike off a box, NO KIPPING)
Ring DIPS
Push-ups
Health:
21-15-9
Wall walks
Dips
push-ups
Thursday
Accessory Strength and Core Work
For Time
10 air squats holding wall ball
20 wall ball sit-ups (sitting in butterfly the ball touches the ground behind your head and between your legs)
30 wall ball
40 KB swings
50 jump rope
50 jump rope
40 KB swing
30 wall ball
20 wall ball sit-ups
10 air squats holding wall ball
Friday
Deadlift Day! Or Alternate Strength Work
Complete as many rounds as possible in 20 minutes of:
Fitness:
5 chest-to-bar pull-ups
10 wall ball
15 kettlebell swings
Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell
Health:
5 strict pull-ups
10 wall ball
15 kettlebell swings
Saturday
In teams of 2 (everything is split between partners, but you can’t move on until you’ve both finished the movement)
10 tire flips
Row 2000
20 tire flips
100 burpees or updowns
30 tire flips
1 mile run
40 tire flips
