Specialty 1/27-2/3/19

Endurance
Sunday 1/27
“Radiant Heating”
Every 5 minutes for 6 rounds complete:
75 Double Unders
10 Goblet Squats (24/16, Rx+ 32/24)
5/leg Goblet Reverse Lunges (24/16, Rx+ 32/24)

Wednesday 1/30
“Structural Floor”
From 0-10 minutes, complete an 8 minute AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

From 10-20 minutes, complete:
150 Russian Kettlebell Swings (24/16, Rx+32/24)
Time Cap: 8 minutes

From 20-30 minutes, complete:
8 minute AMRAP of 2-4-6-8-10-12 reps…
Toes to Bar
TBM Dumbbell Clean (50/35)

Functional Strength
Sunday 1/27
A. Deficit Axle Bar Deadlifts 5×7, increasing

B. 5 rounds for quality:
10 Double Kettlebell Bent Over Rows
10 Axle Bar Shrugs with Double Overhand Grip
15 Box Jumps (20”)

Gymnastics
Skill: Handstands (Week 4 of 4)

OlyWOD
Sunday 1/27
Pull to Knee + Clean
5x(2+1)

Clean
5×1

Wednesday 1/30
Jerk Dip + Jerk
7x(3+1)

Front Squat
3×3

Sunday 2/3
Deadlift + Snatch Pull + Snatch
3x(1+1+1)

Snatch Pull + Snatch
3x(1+1+1)

Snatch
5×1