Sunday-Sunday 190630-0707 – Specialty

Endurance
Sunday 6/30
35 minute AMRAP:
Buy in: Run 1 mile
+
AMRAP:
50 American Kettlebell Swings (24/16)
40 TBM Dumbbell Cleans (50/35)
30 Goblet Reverse Lunges (50/35, 15/leg)
20 Chest to Bar Pull Ups (Rx+ 10 Muscle Ups)
10 Alternating Turkish Get Ups (24/16)

Note: In between every movement, perform 2 Wall Walks and 30 second Hollow Hold Bar Hang.

Wednesday 7/3
“Give Me Your Best Shot!”
Teams of 3, 30 minute AMRAP:
Partner 1: Row for calories (time keeper, switch every 30/25 calories)

Partners 2 and 3 AMRAP:
7/arm TBM Dumbbell Snatch (50/35)
14 Single Arm Dumbbell Thrusters (50/35)
14 Med Ball Clean Wall Ball Toss (20/14)

Note: One person working at a time during the AMRAP. One person must complete all of a single movement and then alternate movements.

Example:
Partner 2: TBM Dumbbell Snatch (50/35)
Partner 3: Single Arm Dumbbell Thrusters (50/35)
Partner 2: Med Ball Clean Wall Ball Toss (20/14)
etc.

Gymnastics
Week 2/6: Gymnastics Skills and Drills
A. Cartwheels
B. Handstand Drills
C. Flexibility for Pistols

Functional Strength
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.

Sunday 7/7
A1. Axle Bar Seated Strict Press 4×5, building
A2. Bent Over Dual Dumbell Rows 4×7, across

B. 12 minute Partner AMRAP:
10 Dual Russian Kettlebell Swings
10 Dual Kettlebell Push Presses
10/side Dual Kettlebell Front Rack Walking Lunges

Note: Alternate rounds with your partner.

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

Snatch Balance
5×3

Wednesday 7/3
Deadlift to mid thigh + Clean
5×2+1

Clean
5×1

Behind Neck Press
4×4

Sunday 7/7
Push Press + Jerk
5×1+1

Jerk
7×1