Sunday-Sunday 190126-0202 – Specialty

Endurance
Sunday 1/26
“Growth Rings”
3 rounds for time:
100 Air Squats
50 American Kettlebell Swings (Rx+ 25/arm Kettlebell Snatch)
15 Commando Pull Ups
5 Wall Walks

Time Cap: 30 minutes

Wednesday 1/29
“Highway to Happiness”
This workout is three rounds for max reps, rotating between three stations for 36 minutes (including rest):

Station 1
3 minute AMRAP:
6/arm Kettlebell Thrusters (24/16)
50 Double Unders
Rest 1 minute

Station 2
3 minute AMRAP:
20 second Handstand Hold
12 Med Ball Cleans (20/14)
Rest 1 minute

Station 3
3 minute AMRAP:
12 Box Jumps (24/20)
12 Plate Ground to Overhead (45/25)

Rest 1 minute

Functional Strength
Sunday 1/26
A1. Axle Bar Seated Strict Press 5×5, building
A2. 5×30 second Active Tuck Hang

B. 3 rounds with partner:
P1: Dual Kettlebell Front Rack Hold (2×24/2×16)
P2: 10 Russian Kettlebell Swings (32/24)
10/leg Jump Switch Lunges
10 Medball Lateral Throws

Sunday 2/2
A1. 4×3 Chin Up Negatives (5 second eccentric)
A2. 4×5 Tempo Dual Kettlebell Deadlifts (51X1)

B. 5 rounds for time:
20 Hand to Hand Kettlebell Swing (24/16)
10 Dual Dumbbell Push Presses (50/35)
5 Hand Release Burpees

Gymnastics
Week 3: Kipping and Toes to Bar
A.Drills and Skills: Hanging L-hold, Strict and Kipping Knees to Elbow, Partner Toes to Bar, Stomping Knees to Elbow

B. 3 rounds for quality:
10-20 second L Hold or Hanging Tuck Hold
10 Parallette Shoot Thrus (Advanced: Add Dip and Push Up)
5 Dragon Flag Levers

Olympic Weightlifting
Sunday 1/26 (28th St) and Saturday 2/1 (UWS)
Muscle Snatch + Snatch Balance
3×2+2

Hang Snatch + Snatch
5×1+1

Snatch Deadlift
3×3

Wednesday 1/29
Muscle Clean + Front Squat
3×3+3

Hang Clean + Clean
5×1+1

Sunday 2/2 (28th St) and Saturday 2/8 (UWS)
Hang Snatch + Snatch
5×1+1

Snatch Deadlift
3×3