Sunday-Sunday 200315-0322 – Specialty

Endurance
Sunday 3/15
Every 5 minutes, complete 6 rounds of:
100 Toe Taps to Med Ball
20 Wall Balls (20/14)
10 Toes to Bar

Wednesday 3/18
“Rowing Marguerita”
Complete 50 rounds for time of:
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand

then…

2,000/1,600 m Row

Time Cap: 40 minutes

Functional Strength
Sunday 3/15
A1. Axle Bar Tempo Bench Press 4×5, building (50X1)
A2. Bent Over Landmine Towel Rows 3×10, across

B. Every 2 minutes for 16 minutes:
1 – 60 second Handstand Hold
2 – 15 Dumbbell Sumo Deadlift High Pull
3 – 20 Dumbbell Close Grip Press

Note: Use the same weight for high pulls and presses

Sunday 3/22
A1. Banded Axle Deadlifts 6×2, building
A2. 6×20 seconds/side Single Arm Box Planks

B. Teams of 2, complete 3 rounds each:
Partner 1 – Forearm Plank Hold
Partner 2 – 20 Dual Kettlebell Front Walking Lunges (10/side) + 10 Dual Kettlebell Push Press

Gymnastics
Week 1: Rings
A. Strict Muscle Up Fundamentals: false grip, support, dips, transitions drills on low rings

B. 3 rounds for quality:
15 Box Shrugs
15 Reverse Dips
15 Hollow Rocks
15 Arch Rocks

Olympic Weightlifting
Sunday 3/15 (28th St) and Saturday 3/21 (UWS)
Jerk
3×3, 3×2, 3×1

Front Squat
2×3, 2×2, 2×1

Wednesday 3/18
Snatch Deadlift + Hang Snatch + Snatch
7×1+1+1

Snatch Grip Romanian Deadlift
5×5

Sunday 3/22 (28th St) and Saturday 3/28 (UWS)
Clean + Hang Clean
4×1+2
4×1+1

Back Squat
7×3