Sunday-Sunday 190804-0811 – Specialty

Endurance
Sunday 8/4
“Sludge 2.0”
For time:
100 American Kettlebell Swings (24/16, Rx+ 50/Arm KB Sntach)
2000/1500 m Row
100 Wallballs (20/14)
1 Mile Run

Wednesday 8/7
“Push, Pull, Lunge and Hold”
Every 5 minutes, complete the following for 6 rounds (30 minutes):
6/Arm Single Arm Kettlebell Push Press (24/16)
5 Pull Ups (Rx+ 3 Muscle Ups)
4/Leg Goblet Reverse Lunges
30 Second Hollow Hold (Rx+ Hollow Rocks)

Functional Strength
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)

Sunday 8/11
A. Banded Deadlifts 5×3, across (60-70% of 1 RM)

B. 4 rounds for time:
20 Hand to Hand Kettlebell Swings (32/24)
15 Wall balls (25/20)
10 Push Ups

Gymnastics
TBA

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

Deadlift
3×3

Behind Neck Press
4×4

Wednesday 8/7
Front Squat + Jerk
5×3+1

Front Squat
5×1

Sunday 8/11
Hang Snatch – 5 second pause in hang
7×2

Snatch Balance
4×4