Sunday-Sunday 191215-1222 – Specialty

Endurance
Sunday 12/15
Partner “Dork”
30 minute AMRAP:
60 Double Unders
30 American Kettlebell Swings (24/16, Rx+ 15/arm Kettlebell Snatch)
15 Burpees

Note: Only one person working at a time. Alternate movements with your partner.

For example
Partner 1: 60 Double Unders
Partner 2: 30 American Kettlebell Swings
Partner 1: 15 Burpees
Partner 2: 60 Double Unders
Partner 1: 30 American Kettlebell Swings

Wednesday 12/18
Partner Conditioning
30 minute AMRAP:
1 Wall Walk
500/400 m Row

Note: Alternate full rounds with your partner–hold or aim for negative split times.

Functional Strength
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

Sunday 12/22
A1. Banded Deadlifts 4×7, building
A2. 30 seconds Dual Kettlebell Front Rack March

B. 12 minutes, 30 seconds max reps at each station, 30 seconds Rest:
M1 – Dual Kettlebell Thrusters
M2 – Dual Kettlebell Swings
M3 – Dual Kettlebell Push Presses
M4 – Dual Kettlebell Farmer Hold Box Step Ups

Gymnastics
Ring Muscle Ups
A. Drills: False grip, static holds, strict muscle ups, arch/hollow swings, transitions

B. 4 minute alternating Tabata:
1 – Swings
2 – Support on Rings

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

Jerk
7×1

Wednesday 12/18
Front Squat + Jerk
7×2+1

Front Squat
4×3

Sunday 12/22 (28th St) and Saturday 12/28 (UWS)
Snatch Deadlift to mid-thigh + Snatch
7×2+1

Snatch Balance
5×3