Sunday-Sunday 190714-0721 – Specialty

Endurance
Sunday 7/14
“Pleasant Surprise 3.0”
For time:
1 Mile Run
100/80 Calorie Row
80 Box Jumps (24/20)
60/Arm Kettlebell Push Press (24/16)
40 Toes To Bar
20 Med Ball Clean Wall Ball Toss (20/14)

Wednesday 7/17
Partner “Jordan”
30 minute AMRAP of:
100 American Kettlebell Swings (24/16)
100 Sit ups
100 Air Squats
100 Push ups

Note: One person working at a time, partition reps between athletes as desired (“chipper” style).

Functional Strength
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

Sunday 7/21
A. Axle Bar Deadlifts 5×3, building

B. Team AMRAP, 16 minutes:
Station 1 (Time Keeper) – 7 Dual Dumbbell Hang Clean and Jerks (Heavy)
15 Ring Rows
Station 2 – Air Squats
Station 3 – Ab Mat Sit Ups
Station 4 – Rest

Team Score is total reps completed.

Gymnastics
Week 4/6: Gymnastics Skills and Drills
A. Introduction to Pistols
B. Handstands and Cartwheels
C. Flexibility for Pistols

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

Wednesday 7/17
Behind Neck Push Press + Behind Neck Jerk
5×1+1
Behind Neck Jerk
5×1
Behind Neck Press
5×5

Sunday 7/21
Muscle Snatch + Snatch Balance
3×2+2
Hang Snatch + Snatch
5×1+1
Snatch Deadlift
3×3