Sunday-Sunday 191020-1027 – Specialty

Endurance
Sunday 10/20
30 minute AMRAP:
600 m Run
600/500 m Row
60 Double Unders

Wednesday 10/23
35 minute alternating EMOM:
1. 18/15 Calorie Echo Bike
2. 2 Wall Walks
3. 15 Wallballs (20/14)
4. 8 Double Russian Kettlebell Swings (2×24/2×16)
5. 3-5 Chest to Bar Pull Ups + Max Effort Plank

(Scale up to Strict Chest to Bar Pull ups or Bar Muscle ups)

Functional Strength
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.

Sunday 10/27
7 rounds:
3 Back Squats (185/135)
10 Dual Dumbbell Push Press
20 Jump Switch Lunges

Note: Rest as needed between rounds.

Gymnastics
Skill: Bar Muscle Ups and Kipping

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

Behind Neck Press
5×5

Wednesday 10/23
Snatch Deadlift to mid-thigh + Snatch
7×2+1

Snatch Balance
5×3

Sunday 10/27 (28th St) and Saturday 11/2 (UWS)
Deadlift to mid thigh + Clean
5×2+1

Clean
5×1

Behind Neck Press
4×4