Specialty 2/10-2/17/19

Endurance
Sunday 2/10
“Hold Your Split” 2.0
10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement):
1 – Wall Walks
2 – Bent Over Dumbbell Row (Alternating arms each round, 50/35)
3 – Alternating Dumbbell Snatches (50/35)
4 – Push Ups
5 – Ab-mat Sit Ups
6 – TBM Dumbbell Cleans (50/35)

Note: 1 Minute Rest/Transition after each station.

Wednesday 2/13
“Looks Fun to Me”
Complete every 5 minutes, for 6 rounds:
30-50 Double Unders (Rx+ 75)
7-10 Pull Ups (Rx+ 5 Muscle Ups)
7-10 Push Ups (Rx+ Handstand Push Ups)

Note: Consider the total volume for each movement you will complete prior to starting the workout – this will help you maintain or decrease split times across the 6 rounds.

Functional Strength
Sunday 2/10
A. 4 rounds of 1-3-5 reps:
Strict Axle Bar Press
Strict Pull ups

Rest 3 to 4 minutes between rounds

B. 2 rounds of:
3 minutes Farmers Carry
2 minutes Front Rack Carry
1 minute Overhead Carry

Gymnastics
Fundamentals of Ring Muscle Ups – Week 2 of 4

Olympic Weightlifting
Sunday 2/10
Push Press + Jerk
4x(2+1)
Jerk
7×1

Wednesday 2/13
Muscle Snatch
5×2
Snatch
5×2
Snatch Deadlift
3×3

Sunday 2/17
Muscle Clean
5×2
Clean
5×2
Clean Deadlift
3×3