Sunday-Sunday 191124-1201 – Specialty

Endurance
Sunday 11/24
Partner “Hansen”
30 minute AMRAP:
30 American Kettlebell Swings (24/16, Rx + 15/side Kettlebell Snatch)
30 Burpees
30 Ab-Mat Sit ups
Note: Movements must be done in order, but reps can be partitioned as desired with one person working at a time.

Wednesday 11/27
10 rounds of 20 seconds work, followed by 10 seconds rest at each station before switching:
S1 – Alternating Dumbbell Snatch (50/35)
S2 – Ring Rows
S3 – Goblet Squats (24/16)
S4 – Push Ups
S5 – Hollow Rocks (Scaled: Tuck Hollow Rocks)
S6 – Echo Bike Calories

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

Note: Compare to 10/13/19.

B. 4 rounds for time:
10/side Sandbag Reverse Lunges
10 Med ball Shot-put Throws (20/14)
15 Tuck Ups

Sunday 12/1
A1. Axle Bar Bench Press 12-10-8-6-4-2, increasing
A2. 100 ft Farmers Carry (AHAP, across)

Note: unbroken bench press, no failed attempts, rest as necessary between rounds

B. 10 rounds of 20 seconds on/10 seconds rest:
Banded Bicep Curls
Banded Triceps Extensions

Note: 5 rounds of each movement.

Gymnastics
Week 2: Handstand Basics
Focus: Balance
Drills: L-hold on Box, Box Balance Drill, Balance against wall with one foot, Banded Handstand Balance, Partner Handstands

12 minute alternating EMOM:
M1 – Handstand Hold against wall
M2 – 10 V-ups
M3 – 15 Box Shoulder Shrugs(RX+ on Rings)

Olympic Weightlifting
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

Wednesday 11/27
Hang Snatch – 5 second pause in hang
7×2

Snatch Balance
4×4

Sunday 12/1 (28th St) and Saturday 12/6 (UWS)
Clean Deadlift + Power Clean + Clean
7×1+1+1

Clean Deadlift
3×3

Behind Neck Press
4×4