Sunday-Sunday 190623-30 – Specialty

Endurance
Sunday 6/23
“Coach Todd’s Beach Bod 5.0”
3 rounds for reps of:
2 minute AMRAP: Echo Bike for Calories

Rest 1 Minute

2 minute AMRAP:
6/Leg Med Ball Front Rack Box Step Ups (20/14 to a 20” Box)
16 Med Ball Seated Russion Twists (20/14)

Rest 1 Minute

2 Minute AMRAP: Row For Calories

Rest 1 Minute

2 minute AMRAP:
8/Side Side Plank Reach Throughs
8 Toes to Bar

Rest 1 Minute

Wednesday 6/26
“Summer Ready”
0-5 minutes: AMRAP Row for Calories
6-10 minutes: EMOM 12 Unbroken Med Ball Cleans (20/14)
11-15 minutes: EMOM 5 Parallette Shoot-Thrus (Rx+ with Push Up and Dip)
16-20 minutes: EMOM 3-5 Pull ups + Max Effort Plank
21-25 minutes: EMOM 12 Wall Balls (20/14)
26-30 minutes for time: Calories rowed in the first 5 minutes of the workout**

Note: Scale up to Chest to Bar Pull up or Bar Muscle ups for the Pull up EMOM if 3-5 Pull ups are too easy.

**For the last 5 minutes of the workout, you will row the number of calories completed during the first 5 minutes. If you cannot complete the same number of calories in 5 minutes you will complete a 1:1 penalty of burpees.

Example: You row 86 calories in the first 5 minutes, but complete 56 calories in the last 5 minutes. Your penalty will be 30 burpees to complete at the end of the workout.

Functional Strength
Sunday 6/23
A. Bulgarian Split Squats 5×7/leg, increasing

B. Partner Conditioning
8 rounds for time of:
2/side Sandbag TGU
5-7 Strict Chin Ups
100 ft No Push Up Burpee Broad Jumps

Note: Alternate rounds with your partner.

Sunday 6/30
A. Banded Deadlifts 5×3, across (65%-70% of 1 RM)

B. For quality: 20 Dumbbell Manmakers (AHAP)

C. For time: 50 Double Russian Kettlebell Swings (AHAP)

Note: Beat time from June 2nd or go heavier this go round.

Gymnastics
New Cycle: Gymnastics Skills and Drills
A. Introduction to Cartwheels
B. Handstand Drills
C. Flexibility for Pistols

Olympic Weightlifting
Sunday 6/23
Tall Clean
3×3

Clean Above the Knee
3×3

Clean Below the Knee
3×3

Clean
3×3

Wednesday 6/26
Front Squat + Jerk
7×2+1

Front Squat
4×3

Sunday 6/30
Snatch Deadlift to mid-thigh + Snatch
7×2+1

Snatch Balance
5×3