Sunday-Sunday 190105-0112 – Specialty

Endurance
Sunday 1/5
“Jump Around”
Teams of 3
For time:
650 Calorie Row, alternate every 30/25 Calories.

While one person is rowing the other two teammates will alternate work/rest chipper style:
200 Double Unders
100 Wall Balls (20/14)
50 Lateral Box Jump Overs (24/20)
100 Burpees to a 6 inch target Overhead
50 Box Jump Overs (24/20)
100 Wall Balls (20/14)
200 Double Unders

Time Cap: 40 minutes

Wednesday 1/8
“Slag 3.0”
30 minute AMRAP of:
Partner 1 (Time Keeper)
2 Rounds
5 Pull ups (Rx+ 2-3 Muscle Ups)
10 American Kettlebell Swings (24/16) (Rx+ 5/arm KB Snatch)
20 Wallballs (20/14)
Partner 2: Row for Calories
Score = Total Calories + Total Reps

Functional Strength
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

Sunday 1/12
A1. Banded Deadlifts 4×5, building (compare to 12/22/19)
A2. Split Stance Paloff Press 4 x7/side with pause

B. 3 rounds for time:
7/side Double Dumbbell Farmer Hold Reverse Lunges (2×50/2×35)
50 ft Forward and 50 ft Reverse Bear Crawl
7/side Double Dumbbell Farmer Hold Reverse Lunges (2×50/2×35)
50 ft Forward and 50 ft Reverse Bear Crawl

*Rest mandatory 1:30 minutes between rounds.

Gymnastics
A. Skill: Bar Muscle Ups
Arch/Hollow floor work, kipping drills, jumping muscle up, transition drill on low bar

B. 3 rounds for quality:
10 Hollow Rocks
10 Arch Rocks
10 Banded Lat Pull Downs
10 Supine Overhead Plate Lifts

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

Back Squat
4×4

Wednesday 1/8
Deadlift to mid thigh + Clean
5×2+1

Clean
5×1

Behind Neck Press
4×4

Sunday 1/12 (28th St) and Saturday 1/18 (UWS)
Snatch + Hang Snatch
7×1+1

Snatch Push Press + Overhead Squat
5×2+2