Sunday-Sunday 190209-0216 – Specialty

Endurance
Sunday 2/9
“Tough Luck”
Minutes 1-10, complete alternating EMOM:
Odd minutes: 8-10 Toes to Bar
Even minutes: 8-10 Burpee Box Jump Overs (24/20)

Rest 3 Minutes

Minutes 11-20: AMRAP Row for Calories

Rest 3 Minutes

Minutes 21-30: Completed 24 Alternating Turkish Get-Ups (24/16)

Wednesday 2/12
“Bad Trouble”
6 rounds of 3 minute AMRAP:
(Buy In: 10 Toes to Bar)
40/35 Calorie Row
40 Box Jumps with step down (24/20)
20/side Kettlebell Push Press (24/16)

Rest 3 Minutes

Note: Pick up where you left off each round, but you must complete a buy in of 10 Toes to Bar at the start of each round.

Functional Strength
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

Sunday 2/16
20 minute alternating EMOM:
M1- 40 second Heavy Farmers Carry
M2- 15 Dual Dumbbell Close Grip Press
M3- 12 Alternating Dumbbell Muscle Snatch (50/35)
M4- 20 Single Leg Medball V-Ups

Gymnastics
Week 5: Bar Muscle Ups
A. Drills and Progressions: kipping swings with push-down on bar, jumping to the bar, hollow rock to front support on boxes, jumping muscle up

B. 3 rounds for quality:
10 V-Ups
5 Russian Dips on box
10 Banded Lat Pull Downs in Hollow

Olympic Weightlifting
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

Wednesday 2/12
Clean Deadlift + Power Clean + Clean
7×1+1+1

Clean Deadlift
3×3

Sunday 2/16 (28th st) and Saturday 2/22 (UWS)
Hang Snatch – 5 second pause in hang
7×2

Snatch Balance
4×4