Sunday-Sunday 191013-1020 – Specialty

Endurance
Sunday 10/13
“Forced Air Heating 2.0”
5 rounds for time of:
25/20 Calorie Row
6 Turkish Get Ups (24/16)
600 Meter Run

Time Cap: 35 minutes

Wednesday 10/16
“Come Away With Me”
Every 5 minutes, complete 6 rounds of:
400/350 m Row
5//arm Single Arm Dumbbell Clean and Jerk (50/35)
10 Alternating Dumbbell Snatch (50/35)
10 Dumbbell Weighted Sit Ups

Functional Strength
Sunday 10/13
A1. Axle Bar Deadlifts 5×3, building
A2. Paloff Presses from Split Stance 5×10/side

B. 12 minute alternating EMOM:
M1 – 10 Axle Bar Viper Presses
M2 – 12 Dumbbell Curls
M3 – 30 second Wall Sit

Sunday 10/20
A1. Dual Dumbbell Chinese Rows 6×5, building
A2. Push Ups 5×8-10

B. 5 rounds for time:
5 Chin Ups
50 ft Bear Crawl
10 Dual Kettlebell Sumo Deadlifts
50 ft Bear Crawl

Note: Rest as needed, but only after completing a full round.

Gymnastics
Skill: Butterfly Pull Ups

Olympic Weightlifting
Sunday 10/13 (28th St) and Saturday 10/19 (UWS)
Drop to Split + Behind Neck Jerk
4×1+1

Jerk
7×1

Wednesday 10/16
Snatch
3×3, 3×2, 3×1

Back Squat
4×4

Sunday 10/20 (28th St) and Saturday 10/26 (UWS)
Clean
3×3, 3×2, 3×1

Behind Neck Press
5×5