Sunday-Sunday 190825-0901 – Specialty

Endurance
Sunday 8/25
For time:
2000/1800 m Row
Run 1 Mile
100 Double Unders
100 Air Squats

Time Cap: 30 minutes

Wednesday 8/28
“More Kettlebells?!?”
From 0-10 minutes, complete 8 minute alternating EMOM:
M1: 5/side Kettlebell Clean and Jerk (24/16)
M2: 5/side Goblet Kettlebell Box Step Ups (24/16 to 20 inch box)

Rest 2 Minutes

From 10-20 minutes, complete 8 minute AMRAP:
10 Pull Ups (Rx+ 5 Muscle Ups)
10 Med Ball Cleans (20/14)
10 Toes to Bar

From 20-30 minutes, complete:
16 Turkish Get Ups (24/16)
Time cap: 8 minutes

Functional Strength
Sunday 8/25
Back Squat 12-10-8-6-4-2, building
After each round of squats, sprint 12 Burpees as fast as possible.

Sunday 9/1
A1. 3 Pull Axle Bar Deadlifts 4x3x(1+1+1)
A2. Straight Leg Pike Overs Kettlebell 4×10

Note: Each rep consists of one pull to 3 inches off the ground, one pull to above the knee, and one pull to the hip. Make small jumps in weight to maintain technique.

B. Partner Workout:
8 rounds for time
300/250 m Row
200 ft Overhead Plate Carry (45/25)

Note: Alternate rounds with your partner.

Gymnastics
Week 3 (8/28-8/29)
A. Hollow and Arch Continued
B. Drills for Bar Muscle Ups
C. Tabata – Handstand Hold and Kip Swings (Adv: Kipping Pull ups)

Olympic Weightlifting
Sunday 8/25
Clean
3×3, 3×2, 3×1

Behind Neck Press
5×5

Wednesday 8/28
Jerk
3×3, 3×2, 3×1

Front Squat
2×3, 2×2, 2×1

Sunday 9/1
Front Squat + Jerk
7×2+1

Front Squat
4×3