Sunday-Sunday 190915-0922 – Specialty

Endurance
Sunday 9/15
For time and reps:
1 Mile Run
+
8 Minute AMRAP:
5/arm Kettlebell Clean and Jerk (24/16)
10 Toes to Bar
20 American Kettlebell Swings (Rx+ 10/arm Kettlebell Snatch)
+
1 Mile Run

Note: Start the AMRAP on the next :00 once you return from your run.

Wednesday 9/18
Every 5 minutes, for 6 rounds complete:
3 Right Arm Dumbbell Thrusters (50/35)
4 Pull Ups (Rx+ 2 Muscle Ups)
3 Left Arm Dumbbell Thrusters (50/35)
4 Pull Ups (Rx+ 2 Muscle Ups)
100 Double Unders

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

Sunday 9/22
A1. Banded Deadlifts 5×5, building
A2. L-sit Practice on Parallettes 5×20-30 seconds

B. 5 rounds for time:
15 Dual Kettlebell Swings (2×24/2×16)
20 Tuck Ups

Gymnastics
Week 6 (9/18-19/19)
A. Basic Kip Skills
B. Drills for Ring Muscle Ups
C. Tabata – L-sit or Tuck Hang and Kip Swings (Adv: Kipping Pull ups)

Olympic Weightlifting
Sunday 9/15 (28th St) and Saturday 9/21 (UWS)
Snatch + Hang Snatch
7×1+1
Snatch Push Press + Overhead Squat
5×2+2

Wednesday 9/18 (28th St and UWS)
Clean + Hang Clean
7×1+1
Back Squat
4×4

Sunday 9/22 (28th St) and Saturday 9/28 (UWS)
Behind Neck Push Press + Behind Neck Jerk
5×1+1
Behind Neck Jerk
5×1
Behind Neck Press
5×5