Sunday-Sunday 191208-1215 – Specialty

Endurance
Sunday 12/8
“Outback 3.0”
34 minute Partner AMRAP:
24 Pull ups
24 Single Arm Kettlebell Thrusters (24/16)
24 American Kettlebell Swings (24/16)
24 Sit ups (RX+: Toes to Bar)

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

Wednesday 12/11
This workout is three rounds for max reps, rotating between three stations for 36 minutes (including rest).
Station 1
3 minute AMRAP:
2 Wall Walks
4 Parallette Shoot-Thrus
20 Air Squats

Rest 1 minute

Station 2
3 minute AMRAP:
7/side TBM Dumbbell Swing and Press (50/35)
14 Kettlebell Goblet Cleans (24/16)

Rest 1 minute

Station 3
3 minute AMRAP:
Alternating Turkish Get Ups (24/16)

Rest 1 minute

Functional Strength
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

Sunday 12/15
A1. Axle Bar Seated Strict Presses 5×7, building
A2. Bent Over Reverse Dumbbell Flyes 4×10, across

B. 15 minute alternating EMOM:
M1 – 8-10 Horizontal Barbell Pull ups
M2 – Banded Overhead Triceps Extensions
M3 – Dual Kettlebell Front Rack Marches
M4 – 8-10 Push Ups

Gymnastics
Week 4: Handstand Walking and Presses
A. Drills: shoulder shifts, plate walks, around the worlds on box, lateral Handstand walk against wall, L-hold to stand on parallettes, press drill with sliders

B. 10 minute alternating EMOM:
M1 – 8 Wall ball Presses
M2 – 8 Shoulder Taps (Scaled: feet on box)

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

Back Squat
4×4

Wednesday 12/11
Hang Clean – 5 second pause in hang
7×2

Behind Neck Press
5×5

Sunday 12/15 (28th St) and Saturday 12/21 (UWS)
Drop to Split + Behind Neck Jerk
4×1+1

Jerk
7×1