Sunday-Sunday 191229-0105 – Specialty

Endurance
Sunday 12/29
30 minute Partner AMRAP:
21 Wall Balls (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Burpees over Dumbbell
12 Pull Ups (Rx+ 6 Muscle Ups)
9 Med Ball Cleans (20/14)

Note: One person working at a time; complete one movement and then switch.

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

Sunday 1/5
A. Axle Bench Press 5×3, building

B. 15 minute alternating EMOM:
M1- 7/side Dumbbell Muscle Snatches (50/35)
M2- 30 seconds Double Kettlebell Stationary March (2×24 kg/2×16 kg)
M3- 10/8 Calorie Bike Sprint

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

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

Behind Neck Press
5×5

Wednesday 1/1
Please note Wednesday classes are canceled this week due to the holiday schedule.

Sunday 1/5 (28th St) and Saturday 1/11 (UWS)
Snatch
3×3, 3×2, 3×1

Back Squat
4×4