Sunday-Sunday 190707-0714 – Specialty

Endurance
Sunday 7/7
“Top Chord”
30 minute Partner AMRAP:
Partner 1: (Timekeeper)
1/arm Turkish Get Up
6/arm Kettlebell Snatch
12 Seated Kettlebell Russian Twists (light)

Partner 2: Row for Max Calories

Note: Alternate rounds with your partner.

Wednesday 7/10
“Summer Ready”
10 rounds of 20 seconds work, 10 second rest (5 minutes) at each station:
1 – Goblet Squats (50/35)
2 – Side Plank Reach Thrus
3 – Pull Ups (Rx+ Chest to Bar Pull Ups or Muscle Ups)
4 – Russian Kettlebell Swings (32/24)
5 – Seated Plate Russian Twists (25/10)
6 – Echo Bike (Calories)

Functional Strength
Sunday 7/7
A1. Axle Bar Seated Strict Press 4×5, building
A2. Bent Over Dual Dumbbell 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.

Sunday 7/14
A. 1 ½ Bulgarian Split Squats with Goblet Hold 4×5/side
B. In 16 minutes, complete 4 rounds of:
12 Dual Dumbbell or Kettlebell Romanian Deadlifts
Immediately into 100 ft of Box Push, rest as needed in between rounds

Gymnastics
Week 3/6: Gymnastics Skills and Drills
A. Cartwheels
B. Handstand Drills
C. Flexibility for Pistols

Olympic Weightlifting
Sunday 7/7
Push Press + Jerk
5×1+1
Jerk
7×1

Wednesday 7/10
Snatch + Hang Snatch
7×1+1
Snatch Push Press + Overhead Squat
5×2+2

Sunday 7/14
Clean + Hang Clean
7×1+1
Back Squat
4×4