Sunday-Sunday 190202-0209 – Specialty

Endurance
Sunday 2/2
35 minute alternating EMOM:
M1 – 15/12 Calorie Echo Bike
M2 – 18 American Kettlebell Swings (Rx+ Kettlebell Snatch)
M3 – 18 Wall balls (20/14)
M4 – 6/Leg Strict Box Step Ups (24/20)
M5 – 12 Ring Rows

Wednesday 2/5
“Hot Water”
32 minute Partner AMRAP:
32 American Kettlebell Swings (24/16)(Rx+ Kettlebell Snatch)
32 Kettlebell Push Press
32 Air Squats
32 Box Jumps (24/16)

*Every 4 minutes athletes do 16 High Five sit ups.
Note: One person working at a time, partition reps as desired (“chipper” style)

Functional Strength
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

Sunday 2/9
A1. Zercher Squats 4×8, building
A2. Hand Release Push Ups into Pike 4×10 (RX+ 4×15-20)

B. 5 rounds not for time:
100 ft Farmers Carry (2×135/2×95)
100 ft Reverse Sled Drag (180/135)

Time cap: 18 minutes

Gymnastics
Week 4: Butterfly Pull Ups
A. Drills and Skills: Butterfly motion with pvc pipe, butterfly scap pull ups, two feet on box, one foot on box

B. 8 minute Alternating Tabata:
Kipping Swings
Shoulder Taps
Arch Hold
Candlestick Jumps

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

Snatch Deadlift
3×3

Wednesday 2/5
Push Press
4×4

Jerk
7×3

Front Squat
5×2

Sunday 2/9 (28th St) and Saturday 2/15 (UWS)
Snatch Deadlift + Snatch + Overhead Squat
7×1+1+1

Snatch Push Press + Overhead Squat
5×2+2