Sunday-Sunday 191028-1103 – Specialty

Endurance
Sunday 10/27
Partner Workout
30 minute AMRAP:
Partner 1: (Timekeeper)
5 Chest to Bar Pull ups (Rx+ 3 Muscle Ups)
10 Medball Clean Wall Balls (20/14)
15 American Kettlebell Swings (24/16 kg and Rx+ 32/24 kg)

Partner 2:
Row for Max Calories

Note: Alternate rounds with your partner.

Wednesday 10/30
From 0-10 minutes, complete 8 minute AMRAP:
15 Wallballs (24/20)
3 Wall Walks

From 10-20 minutes, complete for time:
18 Turkish Get Ups
(Time Cap: 8 minutes)

From 20-30 minutes, complete, 8 minute AMRAP:
40 Double Unders
8/side Single Arm Dumbbell Thrusters (50/35)

Functional Strength
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.

Sunday 11/3
6 rounds:
12 Axle Bar Deadlifts
9 Axle Bar Continental Cleans
6 Axle Bar Push Jerks

Note. The goal is to build weight across all 6 sets. Once the complex starts you cannot walk away from bar.

Gymnastics
Skill: Ring Muscle Ups

Olympic Weightlifting
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

Wednesday 10/30
Push Press + Jerk
5×1+1

Jerk
7×1

Sunday 11/3 (28th St) and Saturday 11/9 (UWS)
Clean + Hang Clean
7×1+1

Back Squat
4×4