Sunday-Sunday 190901-0908 – Specialty

Endurance
Sunday 9/1
4 rounds for time:
600 m Run
22 American Kettlebell Swings (24/16, Rx+ 11/side Kettlebell Snatch)
600 m Run
11 Burpee Box Jump Overs (20”)

Time Cap: 35 minutes

Wednesday 9/4
Partner Workout
30 minute AMRAP:
Partner 1: (Timekeeper)
2 rounds of “Cindy”:
5 Pull Ups
10 Push Ups
15 Air Squats

RX+
2 rounds of:
3 Muscle Ups
6 Handstand Push Ups
3/leg Pistols

Partner 2:
Row for Max Calories

Score = Total Reps + Calories (Each Rx+ rep counts as 2 reps)

Functional Strength
Sunday 9/1
A1. 3 Pull Axle Bar Deadlifts 4x3x(1+1+1)
A2. Straight Leg Pike Overs Kettlebell 4×10

Note: Each rep consists of one pull to 3 inches off the ground, one pull to above the knee, and one pull to the hip. Make small jumps in weight to maintain technique.

B. Partner Workout:
8 rounds for time
300/250 m Row
200 ft Overhead Plate Carry (45/25)

Note: Alternate rounds with your partner.

Sunday 9/8
4 rounds for time and quality:
10 Bench Press (heavy)
20 Dual Dumbbell Romanian Deadlifts (50/35)
40 Air Squats

Note: Use the same weight across for all bench press sets after warming up.

Gymnastics
Week 4 (9/4-5/19)
A. Basic Kip Skills
B. Drills for Bar Muscle Ups
C. Tabata – L-sit or Tuck Hang and Kip Swings (Adv: Kipping Pull ups)

Olympic Weightlifting
Sunday 9/1 (28th St) and Saturday 9/7 (UWS)
Front Squat + Jerk
7×2+1

Front Squat
4×3

Wednesday 9/4 (28th St and UWS)
Snatch Deadlift to mid-thigh + Snatch
7×2+1

Snatch Balance
5×3

Sunday 9/8 (28th St) and Saturday 9/14 (UWS)
Deadlift to mid thigh + Clean
5×2+1

Clean
5×1

Behind Neck Press
4×4