Sunday-Sunday 191201-1208 – Specialty

Endurance
Sunday 12/1
Team Conditioning
Teams of 3 will rotate between 3 stations every 75 seconds for 30 rounds:
Station 1: Row for Calories

Station 2: “Angie” AMRAP:
100 Pull ups
100 Push Ups
100 Ab-Mat Sit Ups
100 Squats

Station 3: Rest

Score is calories rowed and reps of “Angie”. When you switch stations, continue the “Angie” AMRAP where your partner finished (i.e. chipper style).

Wednesday 12/4
“Mike’s Nightmare”
Every 5 minutes, for 6 rounds complete:
5/side Double Kettlebell Overhead Reverse Lunges (2×24/2×16)
10 Med Ball Clean Wall Balls (20/14)
20 Overhead Squats (45/33)
10 Burpees over the Bar
50 Toe Taps to Med Ball

Functional Strength
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 Tricep Extensions

Note: 5 rounds of each movement.

Sunday 12/8
A1. Tempo Back Squats 5×5, use 65% -70% of 1RM (Tempo: 51X1)
A2. Chin Ups 5×3 (hardest option possible)
A3. 5×10/side Kneeling Dumbbelll Windmills

B. For time:
50 Sit Up Stand Ups

Gymnastics
Week 3: Handstand Push Ups
A. Drills: tripod/headstand with control, piked push ups, strict box HSPU, HSPU negatives, banded HSPU

B. 3 rounds for quality:
8 Strict Knees to Elbows
30 seconds Handstand Hold
10 Hollow Rocks
10 Arch Rocks

Olympic Weightlifting
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

Wednesday 12/4
Front Squat + Jerk
5×2+2

Front Squat
5×1

Sunday 12/8 (28th St) and Saturday 12/14 (UWS)
Snatch
3×3, 3×2, 3×1

Back Squat
4×4