Hey Sharks! We have 2 weeks left in this training cycle. This week we are hitting some tough singles (translate to NOT A MAX! :-)) Next week will be a little deload to let your minds and bodies recover some and the following week we will retest the strength and conditioning pieces we did at the beginning of the cycle!
UPCOMING EVENTS
October 31st – Halloween! Dress up and get some treats at the gym!
November 12 – Hero Workout in Honor of Veterans Day
November 17 – Bonfire at Caleb and Kellys
Live a Strong Week!
MONDAY
find heavy single Front Squat then Back Squat 1 set of 10 @75% OR Auxiliary Strength
21-15-9 reps for time of:
Strict Pull-ups/Ring Rows
KB Deadlifts (High Pulls)
TUESDAY
find heavy single snatch OR Auxiliary Strength
fitness
4 rounds for time of:
400-m run
200-m farmers carry
Health
4 rounds for time
200m run
200m farmers carry
WEDNESDAY
Find heavy single strict press with 3-5 sets of 5-10 pull-ups OR Auxiliary Strength
Fitness
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars
Health
30 sit-ups
40 KBS
50 box step ups
40 KBS
30 sit-ups
THURSDAY
3 rounds
10 Y T W’s
10 single leg ham curls
10 bulgarian split squats
1-2 turkish get ups
Fitness
Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
40 Double-Unders
20 Chest-to-Bar Pull-Ups
Health
Every 8 minutes, for 32 minutes (4 sets) for times:
400m Run/600m row
40 single unders
20 ring rows
FRIDAY
find heavy single clean (jerk) OR Auxiliary Strength
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Row 30 Calories
SATURDAY
In teams of two, partners alternate complete rounds to complete
200 m lunges together
then
as many rounds and reps as possible in 12 minutes of:
12 Thrusters KB
12 Bar-Facing Burpees
Then
800m run
