Hey Sharks!!
Great job training last week and the first Friday Night Lights….CHRISTMAS!!….was a blast!
We have 3 weeks left in this training cycle before we retest so keep consistent and working hard!
Monday
Back Squat!
Health:
For time:
40 Russian Kettlebell Swings (heavy)
20 Burpees
30 Russian Kettlebell Swings
15 Burpees
20 Russian Kettlebell Swings
10 Burpees
Fitness
21-15-9
Hang Power Clean (50/30)
Bar-Facing Burpees Over the Barbell
Tuesday
Clean and Jerk Complex
Health and Fitness:
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups/Variation
15 Toes to Bar/Lying Leg Raises
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Wednesday
Bench Press
Health and Fitness
4 sets for max reps against a 3-minute running clock:
Row 500 Meters
L-Seated Dumbbell Press x Max Reps
Rest 2 minutes between sets.
Thursday
Deadlift Day!
Health
For time:
30/20 Calories of Assault Bike
30 Goblet Squats
30 Alternating Reverse Lunges with KB/DB Farmer’s Carry
Fitness
For time:
30/20 Calories of Assault Bike
30 Front Squats (60/40)
30 Alternating Front-Racked Reverse Lunges (60/40)
Friday
Friday Night Lights….it’s 80’s Night! Get the feeling right and we’ll see you there!
The workout will be released Thursday afternoon
Saturday
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings
400 Meter Run*
75 Barbell Thrusters
400 Meter Run
50 Strict Pull-Ups
400 Meter Run
75 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings
*Both athletes perform the run at the same time.
