Tri-Shark : Deload

Standard w/u

-

3x10 LDBR @ 15-25#

3x10 FDBR @ 15-25#

-

5x10 Seated DB strict press

2min rest between

-

50x strict chest to bar pull-ups

done in whatever rep scheme you want

-

crossover symmetry STR

-

Recovery bike or swim

PE : RCVY

Standard w/u

-

10min KB flow

-

EMOM: 8min

12x KBS + 3x Ball slam

-

3x 2500m Row/Ski + 5min rest

@ 2k + 16-18sec to start

Row: R20, R24, R28 // Ski: R40, R44, R48

• increase pace by -4/-5sc from previous interval with each rate increase

** BikeERG = 5000m

E-TAC : RCVY

Standard w/u

-

50x (TGU + Windmill)

-

4x 30/30 Body Saw

-

Light 5k row/ski

or

10k BikeErg

Wedding Prep : STR

AM:

Standard w/u

-

2x5 Wall Squat

2x10 Air Squat

2x5 Goblet Squat

-

W2H BS

5x3 BS @ 80%

-

30 sec explosive step-up

+

30 sec box jump

+

30 sec step-ups

3 rounds, 1 min rest

-

10x 30/30

PM:

10 min TGU @ 10#

-

15x 90/60

-

10 min light cool down

Tri-Shark : Deload

Standard w/u

-

20x Sqt

15x KBS

10x Box Jump

5x RDL

3 rds

-

DL

10x @ 30%

4x5 @ 50-60%

-

10k light BikeErg

PE : STR

Standard w/u

-

5x RDL + 5x KBS + 5x GS + 5x OHP + 5x Pull-up

3 rds

-

W2H DL

5x3 @ 80%

1x8 @ 70%

-

3x15 Rev Hyper

-

3x30m BB Lunge

-

2x 750m Row/Ski/Bike + 2 min rest @ 2k pace to start

*must be faster on 2nd interval

Memorial Day : Murph

“MURPH”

warm up as needed

-

1 mile run

100x Pull-up

200x Push-up

300x Sqt

1 mile run

*RX w/ 20# vest*

Memorial Day : WRIGHT

“WRIGHT”

-

Warm up as needed

-

23-min AMARP:

8x DL @ 1.5 BW

8x Box Squat @ 1.5 BW

19x Lunge @ 95# (each leg)

19x Box Jump @ 24”

10x Bench Press @ BW

10x Pull-up

Tri Shark : RCVY

40min BikeERG

mobility work

foam roll

E-TAC : RCVY

60min BJJ (GI)

-

mobility work

Tri Shark : PE

Tri Shark course exhibition trial

200yd swim

13-mile bike

3-mile run

Mass gain prep : SE

Standard w/u

-

10-1 push up + ball slam ladder

-

W2H BP (90% or more)

-

10x10 (BP @ 50% 1RM + T-bar row @ 90#)

2min rest between

-

10x drag curl @ BB + 5x chin up

5rds

-

30sec triceps band pull down + 10x mace 360 (each direction)

4rounds

-

6x 30/30 SkiErg @ 155m or more

Tri Shark : Swim

Warm up:

100 yds easy pace

-

10-20x 25yd + 15sec rest

-

100yds kick board

-

cool down with 100-200yd easy swim

PE : PE

Standard w/u

-

1500m Checkpoint

• 1200m @ 2k or max effort

• 300m @ max effort

*Open Rate*

-

W2H DL

-

15x 30/90 **During rest +1 Burpee**

-

10 min various carries

6pm FYF

Standard w/u

-

3x 30m single arm OH lunge @ 15-25# DB

3x 30m Bear crawl

-

1/2 mile carry 1200lbs carry as a group (21x people)

straight into 30min max meter 7 person skierg relay

straight into 1/2 mile carry 1200lbs as a group (21x people)

straight into 2000m 7 person skierg relay for time

-

cool down

E-TAC : IWT

Standard w/u

-

W2H DL

-

8x DL @ 65% + 2 min row/ski @ 2k pace

3 rounds, 2 min rest

-

1 min Bike + 5x SA KBS + 5x Rack sqt + (switch arm) 5x SA KBS + 5x Rack Sqt

3 rounds, 2 min rest

-

10-1 Ladder

Pull-ups + Dips

*between each rung 15m heavy farmer carry

Wedding Prep : STR

Standard w/u

-

1-10-1

Ball slams + Push-up

-

W2H BP

6x2 @ 85%

*3 min rest between

-

4x 30/30 Push Press

*rest in OH hold

-

100 Ball Slams for time

PE : END

Standard w/u

-

10 min TGU @ 10# DB

-

10K row/ski @ 2k pace + 18-20 **Row R18 // Ski R40**

BikeERG = 20K

-

3x (1-5) Pull-up Ladder

Tri-Shark : SE

Standard w/u

-

15x Sqt

10x KBS

10x Lunge

5x RDL

3 rounds

-

W2H BS (80%)

6x10 BS @ 50%

*2 min rest between

-

15x Rev Hyper

10x BB Lunge

4 rds

-

6x 30/30 Row/Ski/Bike

E-TAC : RCVY

Standard w/u

-

50x (TGU + Windmill)

-

DB complex: 6x of each

high pull + bent over row + hang clean + FSPP + Push up w/row

3 rounds, 1-2min rest between @ increasing weight

-

4x 750m Row/Ski + 4min rest

@ 2k + 2/3sec

*open rate