Specialty 2/17-2/24/19

Endurance
Sunday 2/17
“Hold Your Split” 3.0
10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement):
1 – Push Ups
2 – Ring Rows
3 – Med Ball Cleans
4 – Russian Kettlebell Swings (32/24)
5- Med Ball Russian Twists
6 – Row for Calories

Wednesday 2/20
“Hang in There”
12 minute AMRAP:
16/12 Calorie Row
8/arm TBM Dumbbell Snatch (50/35)
8 Toes To Bar

Rest 4 Minutes

2 Minute AMRAP:
Ab-Mat Sit Ups

Rest 4 Minutes

12 minute AMRAP:
50 Double Unders
8/leg Goblet Reverse Lunges (24/16)
30 second Supinated Bar Hang

Functional Strength
Sunday 2/17
8 rounds:
3 Axle Bar Sumo Deadlifts
200 ft Triple Plate Carry (yes three 45 lb plates!)

Note: Rest as needed in between rounds.

Gymnastics
Wednesday 2/20 – UWS
Fundamentals of Ring Muscle Ups – Week 3 of 4

Thursday 2/21 – Flatiron
Fundamentals of Ring Muscle Ups – Week 3 of 4

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

Wednesday 2/20
Jerk Balance + Jerk – or Drop to Split + Behind Neck Jerk
7x(1+1)
Jerk Dip
3×3

Sunday 2/23
Tall Snatch
5×3
Above Knee Snatch
5×3