Sunday-Sunday 190728-0804 – Specialty

Endurance
Sunday 7/28
“Forced Air Heating”
4 rounds for time of:
25/20 Calorie Row
25 Burpees
600 m Run

Wednesday 7/31
“Tearing It Up”
This workout is three rounds, rotating between stations for 36 minutes (including rest).

Station 1
3 minute AMRAP:
20 American Kettlebell Swings (Rx+ 10/arm KB Snatch)(24/16)
10 Toes to Bar

Rest 1 minute

Station 2
3 minute AMRAP:
7/side TBM Dumbbell Snatch & Press (50/35)
14 Box Jumps (24/20)

Rest 1 minute

Station 3
60/45 Calorie Row (Time Cap: 3 minutes)

Rest 1 minute

Functional Strength
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

Sunday 8/4
A. 1 ½ Bulgarian Split Squats with Goblet Hold 4×5/side

B. 16 minute alternating EMOM:
M1 – 15 Dual Russian Kettlebell Swings
M2 – 10 Air Squats + 10 Jump Squats
M3 – 40 seconds Farmers Carry (Heavy)
M4 – 10/8 calories Echo Bike (Sprint)

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

Olympic Weightlifting
Sunday 7/28
Jerk
7×3

Front Squat
5×2

Wednesday 7/31
Snatch Deadlift + Snatch + Overhead Squat
7×1+1+1

Snatch Push Press + Overhead Squat
5×2+2

Sunday 8/4
Deadlift + Clean + Front Squat
7×1+1+1

Deadlift
3×3

Behind Neck Press
4×4