02 Apr 2017 – Specialist Sundays, Engine Work & Competition Classes are back!


Specialist Sundays: Gymnastics (11 am - Noon)

A) Gymnastics Skill: Front Lever Tuck
10 x 1 with 1-5 second hold, with slow negative

B) 12 minute AMRAP
2 Strict Pullups + 2 Strict Knees to Elbows + 2 Strict Toes to Bar

*Only complete complexes count

C) Midline
4 Rounds:
25 Hollow rocks
25 Arch rocks

Competition Class (9.30 - 11 am)

A) Gymnastics
3-5 Sets:
3 Strict chest to bar pull-ups
2 Kipping chest to bar pull-ups
1 Bar muscle-up

* Rest as needed between sets
* The goal is to complete the set without coming off the bar

B) Conditioning
Work with a partner, alternate complete rounds of "Nate", for quality:
2 Muscle-ups
4 Handstand push-up
8 Kettlebell swings (32/24 kg)

C) Midline
Every minute, for 10 minutes, alternate between:
10-15 second L-Sit
1 minute sandbag carry

Engine Work (8.30 - 9.30 am)

A) Skill Development
Alternating EMOM x 12 minutes
Minute 1: 10 Squats (wall, to medball, goblet)
Minute 2: 10 Kettlebell deadlift
Minute 3: 30-40 second hollow hold

B) Conditioning
30 minute AMRAP - Work with a partner
One partner rows 500m

In this time the other partner must complete:
8 Waiters squats, left arm
40m Single arm farmers carry, left arm
8 Waiters squats, right arm
40m Single arm farmers carry, right arm

*Your 500m times should be sustainable, repeatable and paced efforts.