Specialty 3/3-3/10/19

Endurance
Sunday 3/3
“EMOM This 1.0”
35 minute alternating EMOM:
M1 – 1/arm Turkish Get Up (24/16)
M2 – 45 seconds Toe Taps to a Med Ball
M3 – 2 Wall Walks
M4 – 6/Leg Strict Box Step Ups (24/20)
M5 – 3-5 Chest to Bar Pull Ups + Max Effort Plank Hold

Note: RX+ can scale up to Strict Chest to Bar Pull ups or Bar Muscle ups.

Wednesday 3/6
“Outback 2.0”
30 minute Partner AMRAP:
100 Double Unders
24 Med Ball Cleans (20/14)
24 Single Arm Kettlebell Thrusters (24/16)
24 American Kettlebell Swings (24/16)
24 Sit ups (RX+: Toes to Bar)

Note: Partition reps as desired with your partner, one person working at a time.

Functional Strength
Sunday 3/3
25 minute alternating EMOM:
M1 – Axle Bar Overhead Hold (30-40 seconds)
M2 – 5/arm Single Arm Dumbbell Bench Press (50/35)
M3 – Top of Deadlift Hold (Double Overhand Grip Only)
M4 – 5/arm Dumbbell Snatch (50/35)

Note: Alternating at the top on the bench press.

Gymnastics
Kipping Handstand Push ups – Week 1 of 4

Olympic Weightlifting
Sunday 3/3
Jerk Behind the Neck + Jerk
5x(2+1)
Jerk
5×2

Wednesday 3/6
Tall Snatch
3×3
Snatch Above Knee
3×3
Snatch Below Knee
3×3
Snatch
3×3

Sunday 3/10
Tall Clean
3×3
Clean Above the Knee
3×3
Clean Below the Knee
3×3
Clean
3×3