Sunday-Sunday 191222-1229 – Specialty

Endurance
Sunday 12/22
“Radiant Heating 2.0”
Every 5 minutes for 6 rounds complete:
50 Double Unders (Rx+ 100 Double Unders, Scaled: Around 2 minutes of work)
5 Goblet Squats (24/16, Rx+ 32/24)
5/side Alternating Goblet Reverse Lunges (24/16, Rx+ 32/24)
10 American Kettlebell Swings (24/16, Rx+ 32/24)

Wednesday 12/25
Please note Wednesday classes are canceled this week due to the holiday schedule.

Functional Strength
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

Sunday 12/29
Courtesy of City Strongman
20 minute AMRAP:
5 Bent Over Dumbbell Rows
10 Push Ups
5 Back Squats (185/155)

Gymnastics
Please note Gymnastics classes are canceled this week due to the holiday schedule.

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

Snatch Balance
5×3

Wednesday 12/25
Please note Wednesday classes are canceled this week due to the holiday schedule.

Sunday 12/29 (28th St) and Saturday 1/4 (UWS)
Clean
3×3, 3×2, 3×1

Behind Neck Press
5×5