Specialty 2/3-2/10/19

Endurance
Sunday 2/3
“Hold Your Split”
10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement):
1 – Plank Ups
2 – Pull Ups (Rx+ Bar Muscle Ups)
3 – Goblet Squats (24/16)
4 – Kettlebell Snatch (Alternating Arms each round, 24/16)
5 – Abmat Sit Ups
6 – Double Unders

1 Minute Rest/Transition after each station.

Wednesday 2/6
“Recycled Equipment”
Teams of 3

Partner 1
Row 480 Calories (switch every 20/15 Calories)

Partners 2 and 3
2 rounds of:
50 Double Dumbbell Push Press (50/35)
40 Wallballs (20/14)
30 Burpee Box Jump Overs (24/20)
into
2 Rounds of:
50 /arm Dumbbell Snatches (50/35)
40 /leg Med Ball Box Step Ups (20/14)(24/20)
30 Burpee Box Jump Overs (24/20)

Note: Partners 2 and 3: Only one person working at a time, partition reps as desired. Time Cap: 35 minutes

Functional Strength
Sunday 2/3
A. In 10 minutes, work up to a heavy 3 RM Zercher Squat.

B. 24 minute alternating EMOM:
M1 – 5 Zercher Squats
M2 – 8 Dual Kettlebell High Pulls
M3 – 30 second Handstand Hold

Gymnastics
Fundamentals of Ring Muscle Ups – Week 1 of 4

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

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

Snatch
5×1

Wednesday 2/6
Deadlift + Clean Pull + Clean
3x(1+1+1)

Clean Pull + Clean
3x(1+1+1)

Clean
5×1

Sunday 2/10
Push Press + Jerk
4x(2+1)

Jerk
7×1