Specialty 3/24-3/31/19

Endurance
Sunday 3/24
“EMOM This 4.0”
35 minute alternating EMOM:
M1 – 20-30 second Crow Hold
M2 – 20 American Kettlebell Swings (24/16)
M3 – 12 Double Dumbbell Front Squats (2×50/2×35)
M4 – 30 second Max Calories on Assault/Echo bike
M5 – 15-20 Empty Barbell Overhead Squats (54/33)

Wednesday 3/27
“Happy and I Know it”
10 rounds of 20 seconds work, 10 seconds rest
Push Ups
Ab-Mat Sit Ups
Reverse Lunges
Parallette Shoot Thrus
Max Calories on Assault/Echo Bike
Ring Rows
1 Minute rest between movements.

Rx+
Handstand Push Ups
Seated Kettlebell Russian Twists (24/16)
Jump Switch Lunges
Parallette Shoot Thrus with Push Up and Dip
Max Calories on Assault/Echo Bike
False Grip Ring Rows

Functional Strength
Sunday 3/24
A. In 10 minutes establish a heavy single barbell turkish get up per arm.

B. For time: 50 Ab-Mat Sit Ups
+
5 rounds of:
7/arm Dumbbell Push Jerk
1 Forward Sled Push
+
50 Ab-Mat Sit Ups

Gymnastics
Kipping Handstand Push ups – Week 4 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 3/24
Jerk Dip + Jerk
7x(3+1)

Front Squat
3×3

Wednesday 3/27
Deadlift + Snatch Pull + Snatch
3x(1+1+1)

Snatch Pull + Snatch
3x(1+1+1)

Snatch
5×1

Sunday 3/31
Deadlift + Clean Pull + Clean
3x(1+1+1)

Clean Pull + Clean
3x(1+1+1)

Clean
5×1