Sunday-Sunday 190609-16 – Specialty

Endurance
Sunday 6/9
“Coach Todd’s Beach Bod 3.0”
3 rounds for reps of:
2 minute AMRAP: Echo Bike for Calories

Rest 1 Minute

2 minute AMRAP:
3 Wall Walks
30 Second Wall Sit

Rest 1 Minute

2 Minute AMRAP: Row For Calories

Rest 1 Minute

2 minute AMRAP:
7 Double Kettlebell Front Squats (2×24/2×16)
14 Med Ball Russian Twists (20/14)

Rest 1 Minute

Wednesday 6/12
Complete 6 rounds, every 5 minutes:
350/300 m Row
12 Push Press (75/55)
10 Wallballs (20/14)

Note: Track your splits as reference for a future workout.

Functional Strength
Sunday 6/9
A1. Farmer Handle Picks 3-3-3-2-2-2-1-1-1

Note: Aim to increase load from 5/19/19.

A2. Incline Parallette Push ups 10-9-8-7-6-5-4-3-2-1

Note: Start and finish workout with push ups.

Sunday 6/16
Strength
A1. Axle Bar Bench Press 4×8, increasing
A2. Dumbbell Reverse Flys 4×10, increasing

B. 4 rounds of 30 seconds work/15 seconds rest:
Seated Dumbbell Arnold Press
Skull Crushers
Axle Bar Bicep Curls
Dumbbell Lateral Raises

C. For time: 50 Heavy Double Russian Kettlebell Swings

Note: Beat time from Sunday 6/2/19 or go heavier!

Gymnastics
Week 3/4 – Bar Muscle Ups

Next up in our gymnastics cycle will be bar muscle ups. We’ll be working on the foundational movements to achieve or improve your bar muscle up. The class will include kipping work, core strength, grip technique and multiple drills to build motor memory for your bar muscle up. Please keep in mind that if you don’t have a strict pull up yet, then a bar muscle up will be very difficult to accomplish, BUT you can still come to class and work on drills!

Olympic Weightlifting
Sunday 6/9
Tall Snatch
5×3

Above Knee Snatch
5×3

Wednesday 6/12
Tall Clean
5×3

Clean Above Knee
5×3

Sunday 6/16
Jerk Behind the Neck + Jerk
5x(2+1)

Jerk
5×2