Hey Sharks!
We’re here on a deload week before we retest your strength numbers…stay with the percentages programmed even if you feel like Superman/Woman! Let it rip next week! We are pumped to see your results!
IMPORTANT DATES
June 10th: Peak Anniversary Bowling Party at Stars and Strikes – 3PM
June 23: Off site Workout – Gym closed for USA Weightlifting Certification
July 4th: Pool Party and Fireworks at Angie’s House!
July 21-22: 5 Bar Showdown
If you have downloaded the TRIIB App you can now use it to record your results from your workouts and track your progress. If you have any trouble logging in let us know and we will reset your password for you.
Monday
Front Squats
Health
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
Push-Ups
Fitness
For time:
30 Squat Clean & Jerks (70/45)
Tuesday
Snatch or Alternate Strength Work
Health
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs
Minute 3 – 30-Second Front Leaning Rest on Rings
Minute 4 – 16 Alternating Cossack Squats
Fitness
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (24/16 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings
Wednesday
Shoulder and Hip Accessory Work
Health
Complete as many rounds and reps as possible in 12 minutes of:
18/12 Calories of Rowing
12 Dumbbell Push Press
6 Strict Pull-Ups
Fitness
Complete as many rounds and reps as possible in 12 minutes of:
15 Burpees
12 Push Press (50/35)
9 Strict Pull-Ups
Thursday
Back and Core Work!
Health
Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
24 V-Ups
Fitness
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
12 Toes to Bar
Friday
Clean and Jerk or Alternate Strength Work
Health
For time:
Row 1000 Meters
Rest until relatively recovered, and then…
Two sets of:
Bulgarian Split Squats x 20 reps each leg
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps
Rest 60 seconds after each arm
Fitness
“Fran”
Rounds of 21, 15, and 9 reps of:
43/30 kgs Thrusters
Pull-Ups
Rest until relatively recovered, and then…
Two sets of:
Bulgarian Split Squats x 20 reps each leg
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps
Rest 60 seconds after each arm
Saturday
Health
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
6 Single-Arm Dumbbell Snatches
6 Burpees
Rest EXACTLY five minutes, and then:
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Dumbbell Push Presses
15 Kettlebell Swings
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
Fitness
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (60/45)
6 Burpee Box Jump-Overs (24″/20″)
Rest EXACTLY five minutes, and then:
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible
