Specialty

Sunday-Sunday 190428-05 – Specialty

Endurance Sunday 4/28 6 rounds, complete for times every 5 minutes: 400/350 m Row 5//arm Single Arm Dumbbell Clean and Jerk (50/35) 10 Alternating Dumbbell Snatches (50/35) 5 Burpees over the Dumbbell Wednesday 5/1 “I Hope you Dance” This workout… Read more »

Sunday-Sunday 190421-28 – Specialty

Endurance Sunday 4/21 “Ground Fault” For time: 1 Mile Run 50 Wall balls (20/14) 40 Box Jumps (24/20) 30 Burpees 40 Pull Ups 50 American Kettlebell Swings (24/16) Compare to 10/28/18. Wednesday 4/24 Partner “Jordan” 30 minute AMRAP of: 100… Read more »

Sunday-Sunday 190414-21 – Specialty

Endurance Sunday 4/14 “Just Breathe” Partner Workout 30 minute AMRAP: Partner 1: (timekeeper) 8 Parallette Shoot Thrus (Rx+ with Push Up and Dip) 5/arm TBM Dumbbell Snatch + Strict Press (50/35) 30 Second Dual Kettlebell Deadlift Hold (24/16) Partner 2:… Read more »

Specialty 4/7-4/14/19

Endurance Sunday 4/7 “Top Plate” 30 minute Partner AMRAP: Partner 1: (timekeeper) 5 Chest to Bar Pull ups (Rx+ 3 Muscle Ups) 10 Wall balls (20/14) 15 American Kettlebell Swings (24/16, Rx+ (32/24) Partner 2: Row for Max Calories or… Read more »

Specialty 3/31-4/7/19

Endurance Sunday 3/31 “EMOM This 5.0” 35 minute alternating EMOM: M1 – 2 Wall Walks M2 – 30-50 Double Unders M3 – 6/Arm Kettlebell Thrusters (50/35) M4 – 6/arm Single Arm Dumbbell Curls (50/35) + Max Effort Plank Hold M5… Read more »

Specialty 3/24-3/31/19

Endurance Sunday 3/24 “EMOM This 4.0” 35 minute alternating EMOM: M1 – 20-30 second Crow Hold M2 – 20 American Kettlebell Swings (24/16) M3 – 12 Double Dumbbell Front Squats (2×50/2×35) M4 – 30 second Max Calories on Assault/Echo bike… Read more »

Specialty 3/17-3/24/19

Endurance Sunday 3/17 “EMOM This 3.0” 35 minute alternating EMOM: M1 – 30-50 Double Unders M2 – 45 second Supinated Bar Hang M3 – 5-8 Parallette Shoot Thrus M4 – 30 second Max Calories on Assault/Echo Bike M5 – 15-20… Read more »

Specialty 3/10-3/17/19

Endurance Sunday 3/10 “EMOM This 2.0” 35 minute alternating EMOM: M1 – 30-50 Double Unders M2 – 30 second Hollow Hold M3 – 10-15 Ring Rows + Max Effort Plank Hold M4 – 14 Alternating Dumbbell Snatches (50/35) M5 –… Read more »

Specialty 3/3-3/10/19

Endurance Sunday 3/3 “EMOM This 1.0” 35 minute alternating EMOM: M1 – 1/arm Turkish Get Up (24/16) M2 – 45 seconds Toe Taps to a Med Ball M3 – 2 Wall Walks M4 – 6/Leg Strict Box Step Ups (24/20)… Read more »

Specialty 2/24-3/3/19

Endurance Sunday 2/24 “Hold Your Split” 4.0 10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement) Rest 1 minute before switching to the next movement. 1. Wall Walks 2. Strict Pull Ups 3. Single… Read more »