Specialty 3/17-3/24/19

Endurance
Sunday 3/17
“EMOM This 3.0”
35 minute alternating EMOM:
M1 – 30-50 Double Unders
M2 – 45 second Supinated Bar Hang
M3 – 5-8 Parallette Shoot Thrus
M4 – 30 second Max Calories on Assault/Echo Bike
M5 – 15-20 Empty Barbell Thrusters (45/35)

Wednesday 3/20
“Because You Can”
6 rounds of 3 minute AMRAP:
(Buy In: 10 Toes to Bar or V-Ups)
500/400 m Row
20/side TBM Dumbbell Snatch + Press (50/35)
20 Double Kettlebell Front Squats (2×24/2×16)
Rest 3 Minutes

Note: Athletes pick up where they left off, but must do a buy in of 10 Toes to Bar at the start of each round.

Functional Strength
Sunday 3/17
A. In 15 minutes establish a single heavy continental clean.

B. 15 rounds for quality:
2 Back Squats (225/155)
1 Continental Clean (65%-70% of established heavy single)

Gymnastics
Kipping Handstand Push ups – Week 3 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 3/17
Pull to Knee + Snatch
5x(2+1)

Snatch
5×1

Wednesday 3/20
Pull to Knee + Clean
5x(2+1)

Clean
5×1

Sunday 3/24
Jerk Dip + Jerk
7x(3+1)

Front Squat
3×3