Specialty 3/10-3/17/19

Endurance
Sunday 3/10
“EMOM This 2.0”
35 minute alternating EMOM:
M1 – 30-50 Double Unders
M2 – 30 second Hollow Hold
M3 – 10-15 Ring Rows + Max Effort Plank Hold
M4 – 14 Alternating Dumbbell Snatches (50/35)
M5 – 10-15 Empty Barbell Overhead Squats (45/35)

Wednesday 3/13
“All Aboard”
This workout is three rounds for max reps, rotating between three stations for 36 minutes (including rest).

Station 1
3 minute AMRAP:
45 seconds Toe Taps to Med Ball
10 Toes to Bar
Rest 1 minute

Station 2
3 minute AMRAP:
5 Devils Press (50/35)
10 Pull ups (Advanced: Chest to Bar Pull ups or 5 Bar Muscle Ups)
Rest 1 minute

Station 3
3 minute AMRAP:
1/Arm Turkish Get Up (24/16)
30-50 Double Unders
Rest 1 minute

Functional Strength
Sunday 3/10
A1. 4×5 Towel Pull Ups
A2. 4×10 Sit up Stand Ups

B. 4 rounds for times of:
Row 250 m
5 Dual Dumbbell Power Cleans (2×50/2×35)
10 Dual Dumbbell Push Press (2×50/2×35)
5 Dual Dumbbell Front Squats (2×50/2×35)
Rest 2 minutes

Gymnastics
Kipping Handstand Push ups – Week 2 of 4

The kipping handstand push-up is a fast, dynamic movement that requires strength, coordination and proper timing. We will be working on the different components of the movement – the handstand hold, the tripod and the kip – as well as shoulder and wrist mobility. This class is open to All Levels. Please note if you do not have prerequisite movements like body weight push ups or the ability to kick into a handstand, you may be given beginner progressions to work on during class.

Olympic Weightlifting
Sunday 3/10
Tall Clean
3×3

Clean Above the Knee
3×3

Clean Below the Knee
3×3

Clean
3×3

Wednesday 3/13
Jerk with 5 second pause in split
10×1

Jerk Dip
5×3

Sunday 3/17
Pull to Knee + Snatch
5x(2+1)

Snatch
5×1