Sunday-Sunday 190811-0818 – Specialty

Endurance
Sunday 8/11
“Slag 2.0”
30 minute AMRAP of:
Partner 1 (Time Keeper)
2 rounds of:
5/side Goblet Reverse Lunges
10 Goblet Squats
15 Air Squats

Partner 2: Row for Calories

Score = Total Calories + Total Reps

Wednesday 8/14
“Sweat Puddle”
0-12 minutes:
Minute 1: Row for Calories
Minute 2: 3 Turkish Get Ups (24/16)
Minute 3: 3 Turkish Get Ups (24/16)

13-24 minutes:
Minute 1: 100 Toe Taps to Med Ball
Minute 2: 14 Med Ball Cleans (20/14)
Minute 3: 14/side Med Ball Seated Russian Twists

25-36 minutes:
Minute 1: 10 Left Arm Dumbbell Thrusters (50/35) + 5 Burpees
Minute 2: 10 Right Arm Dumbbell Thrusters (50/35) + 5 Burpees
Minute 3: Max Effort Ab-Mat Sit Ups

Functional Strength
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

Sunday 8/18
For 6 rounds, every 4 minutes complete:
5 Dumbbell Strict Press
5 Dumbbell Push Press
5 Dumbbell Push Jerk
15 Ring Rows

Note: increase weight after every 2 rounds.

Gymnastics
Week 1 – New Cycle!
A. Hollow and Arch 101
B. Kipping for Pull Ups
C. Tabata – Hollow Hold and Candlestick Roll

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

Snatch Balance
4×4

Wednesday 8/14
Hang Clean – 5 second pause in hang
7×2

Behind Neck Press
5×5

Sunday 8/18
Drop to Split + Behind Neck Jerk
4×1+1

Jerk
7×1