Sunday-Sunday 191117-1124 – Specialty

Endurance
Sunday 11/17
“All I Need 2.0”
Every 5 Minutes for 6 rounds:
45 seconds Toe Taps to a Medball
14 Med Ball Cleans (20/14)
10/side Med Ball Russian Twists
6 Wall Balls (20/14)

Wednesday 11/20
“Bombshell 4.0”
30 minute Partner AMRAP:
50 Calorie Row
40 Plate Ground to Overhead (45/25)
30 Burpees (Jump to GTO Plate)
20 Chest To Bar Pull Ups (Rx+ 10 Muscle Ups)
10 Wall Walks

Note: Partition reps as desired, one person working at a time.

Functional Strength
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)

Sunday 11/24
A1. Axle Bar Deadlifts 5×3, building
A2. Paloff Presses from Split Stance 5×10/side

Note: Compare to 10/13

B. 4 rounds for time:
10/side Sandbag Reverse Lunges
10 Medball shot-put throws (20/14)
15 Tuck Ups

Gymnastics
Week 1: Handstand Basics
Focus: getting comfortable being upside down, kicking up with control

A. Drills: wall walks, scale with ab mat, kick up drill onto drop pad, kick up against wall

B. 5 rounds for quality:
5 Wall Walks
10 Tuck Ups
15 Hollow Rocks
15 Arch Rocks

Olympic Weightlifting
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

Wednesday 11/20
Jerk
7×3

Front Squat
5×2

Sunday 11/24 (28th St) and Saturday 11/30 (UWS)
Snatch Deadlift + Snatch + Overhead Squat
7×1+1+1

Snatch Push Press + Overhead Squat
5×2+2