Sunday-Sunday 191110-1117 – Specialty

Endurance
Sunday 11/10
Team Conditioning
“Dramatic Shift”
0-12 minutes:
Minute 1: Row for Calories
Minute 2: 1/arm Turkish Get Ups (24/16)
Minute 3: Rest
13-24 minutes:
Minute 1: Row for Calories
Minute 2: 6/arm Kettlebell Thrusters (AHAP)
Minute 3: Rest
25-36 minutes:
Minute 1: Row for Calories
Minute 2: Burpee Box Jump Overs (24/20)
Minute 3: Rest

Note: Score is total reps of calories rowed and burpee box jump overs.

Wednesday 11/13
“HBD Nate”
30 minute* Partner AMRAP:
20 Alternating Dumbbell Snatches (50/15)
10 Goblet Kettlebell Squat Cleans (24/16)
30 Double Unders
20 Hang Dumbbell Snatches
10 Goblet Kettlebell Squat Cleans (24/16)

*Every 3 Minutes: Both partners do 5 Burpees over the Kettlebell/Dumbbell. One person working at a time. Alternate with your partner every time you perform a new movement.

Functional Strength
Sunday 11/10
7 rounds not for time:
10 Dual Dumbbell Floor Press (2×50/2×35)
200 ft Dual Kettlebell Front Rack Carry (2x24kg/2x16kg)
100 ft Box Push

Sunday 11/17
A. Dual Kettlebell Sumo Romanian Deadlifts 5×5, building

B. 15 minute Partner AMRAP, alternate rounds:
50 Double Unders
7 Dual Kettlebell Front Squats (2×24/2×16)
100 ft Quadruped Crawl (50 ft forward, 50 ft backwards)

Gymnastics
Skill: Ring Muscle Ups

Olympic Weightlifting
Sunday 11/10 (28th St) and Saturday 11/16 (UWS)
Behind Neck Push Press + Behind Neck Jerk
5×1+1

Behind Neck Jerk
5×1

Behind Neck Press
5×5

Wednesday 11/13
Muscle Snatch + Snatch Balance
3×2+2

Hang Snatch + Snatch
5×1+1

Snatch Deadlift
3×3

Sunday 11/17 (28th St) and Saturday 11/23 (UWS)
Muscle Clean + Front Squat
3×3+3

Hang Clean + Clean
5×1+1

Push Press
4×4