Sunday-Sunday 190908-0915 – Specialty

Endurance
Sunday 9/8
“Cindy”
20 minute AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

Wednesday 9/11
Partner Conditioning (Teams of 2)
For time:
100 Calorie Row
80 Pull Ups
100 American Kettlebell Swings (24/16, Rx+ 50/side Kettlebell Snatch)
80 Box Jump (24/20)
100 Goblet Squats (24/16)

Note: Every 3 minutes both perform 10 High-Five Sit Ups. Only one person working at a time (except during the sit ups). Partition reps as desired.

Functional Strength
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.

Sunday 9/15
Every 4 minutes, for 6 rounds complete:
3 Back Squats (85% of 1 RM)
10 Burpees
5 Calorie Assault Bike Sprint

Gymnastics
Week 5 (9/11-12/19)
A. Basic Kip Skills
B. Drills for Ring Muscle Ups
C. Tabata – Handstand Hold and V-Ups

Olympic Weightlifting
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

Wednesday 9/11 (28th St and UWS)
Push Press + Jerk
5×1+1

Jerk
7×1

Sunday 9/15 (28th St) and Saturday 9/21 (UWS)
Snatch + Hang Snatch
7×1+1

Snatch Push Press + Overhead Squat
5×2+2