Sunday-Sunday 190721-0728 – Specialty

Endurance
Sunday 7/21
For time:
Run 1.25 Mile
100/80 Calorie Row
200 Double Unders (Rx+ 350 Double Unders, Time Cap: 7 minutes)

Wednesday 7/24
“Eight by Three”
From 0-10 minutes, complete:
2000/1800 m Row (Time cap: 8 minutes)

From 10-20 minutes, complete:
12 Turkish Get Ups (24/16, (Time cap: 8 minutes)

From 20-30 minutes, complete:
8 minute AMRAP:
5 Push Ups (Rx+ 5 Handstand Push Ups)
10 Med Ball Cleans (20/14)
15 Sit Ups (Rx+ 10 Toes to Bar)

Functional Strength
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.

Sunday 7/28
A1. Axle Bar Seated Strict Press 4×5, building
A2. Chin Ups 4×5 (Tempo: 11X2)

B. Teams of 4 or 5 – Follow the Leader
15 minute AMRAP:
5 Heavy Dual Dumbbell Push Jerks
10 Heavy Dual Dumbbell or Kettlebell Deadlifts
5 calorie Assault Bike SPRINT

Gymnastics
Week 5/6: Gymnastics Skills and Drills
A. Introduction to Pistols
B. Handstands and Cartwheels
C. Flexibility – Coach’s Choice

Olympic Weightlifting
Sunday 7/21
Muscle Snatch + Snatch Balance
3×2+2

Hang Snatch + Snatch
5×1+1

Snatch Deadlift
3×3

Wednesday 7/24
Muscle Clean + Front Squat
3×3+3

Hang Clean + Clean
5×1+1

Push Press
4×4

Sunday 7/28
Jerk
7×3

Front Squat
5×2