SHARK WEEK!

SharkWeek
All of this week’s workouts are inspired by and named after the worlds oldest and most magnificent, majestic predators. Don’t miss them!

Wednesday 07/26/17

Warm up
3 rounds
10 Jumping squats
20 second Front rack hold @ 90% of front squat max

Lifting: :10 – 25
Front Squats
3-3-2-2-1-1-1

Mako Shark: (Partner relay)
IMG_4145
8 Rounds For Time
– 100 meter sprint
– 15 Kettlebell swings
– Tag Partner and Rest

Tuesday 07/25/17

Warm Up
2 steady rounds of:
5 burpee pull-ups
10 light kettlebell snatches
20 walking Lunges

Bull Shark
Bull-shark-288987
20 minute Amrap of:
200 Meter Run
10 Pullups
15 Pushups
20 Kettlebell Snatches 1.5/1
30 Burpees

Monday, 07/23/17

sharks-5
Warm Up
Tabata: medball cleans
~then~
Work on technique for / work up to heavy clean

Great White:
4 RFT
300 meter Row
5 Squat Cleans @ 75%

Friday 07/21/17

Warmup
Pass throughs
Overhead squat and snatch therapy with PVC

Lifting:
10 Minute EMOM
1 Full Snatch
(Start at 60% and increase weight each set)

#OnFridaysWeWallball
4 RFT
30 DB Snatches 50/35 (alternate arms)
30 Wallballs 20/14 10ft/9ft

Thursday 07/20/17

Warm Up:
3 rounds at steady pace
10 pull ups
10 jumping squats
10 KB deadlift high pull
~then
practice double unders and roll out/ stretch calves

Metcon:
20 minute AMRAP
-50 Double Unders
-25 Sumo deadlift high pulls 95/75
-50 Double unders
-25 Box Jumps 24/20
-50 Double Unders
-25 Pull Ups

Then

WALK & MOBILITY

Wednesday 07/19/17

Warm Up:
3 rounds at steady pace
-Row 15 Calories
-30 second hand stand hold

Lifting:
3×3 Push Press
3×3 Behind the neck Push Jerk

PARTNER Interval work:
Accumulate a 3200 meter Row by switching every 200 meters.

Tuesday 07/18/17

Tuesday
————
Warm Up:
3 steady rounds
-OH walking Lunge with DB
-Inch Worms
-Broad Jumps

Gymnastics:
10 minute AMRAP
-10 toes-to-bar
-10 burbees
-10 kettlebell swings 2/1.5
-10 burbees

Then

MOBILITY!

Monday 07/17/17

Warm Up
2 steady rounds of:
-10 medball cleans
-20 second front rack hold
-10 medball cleans
-20 second handstand hold
-10 med ball cleans
-20 second ring hold

Lifting:
6 Minute EOMOM 3 squat clean & Push Jerks
2 minute rest
3 Minute EMOM 2 squat clean & Push Jerks

Conditioning:
5 RFT (15 minute cap)
-200 meter run
-15 Ring Dips

Sunday 07/16/17

Open Gym 2pm – 5pm

http://crossfit-naturalstate.com/wp-content/themes/depth