Sunday-Sunday 190119-0126 – Specialty

Endurance
Sunday 1/19
“Jackie’s Friend”
30 minute Partner AMRAP:
1000/800 m Row
50 Thrusters (45/33)
30 Pull Ups

Note: Only one person working at a time, partition reps as desired.

Wednesday 1/22
“Light and Heavy”
6 rounds of alternating EMOM:
M1 – 20 Wall Balls (20/14)
M2 – 15/12 Calorie Echo Bike
M3 – 1 Wall Walk + 10 Parallette Push Ups (Rx+ 10 Handstand Push Ups)
M4 – 20 Russian Kettlebell Swings (24/16, Rx+ 32/24)
M5 – Rest

Functional Strength
Sunday 1/19
A1. Zercher Squats 4×7, building
A2. Hand Release Push Ups into Pike 4×10 (RX+ 4×15-20)

B. For time: 75 Sit Up/Stand Up (compare to 12/8/19)

Sunday 1/26
A1. Axle Bar Seated Strict Press 5×5, building
A2. 5×30 second Active Tuck Hang

B. 3 rounds with partner:
P1: Dual Kettlebell Front Rack Hold (2×24/2×16)
P2: 10 Russian Kettlebell Swings (32/24)
10/leg Jump Switch Lunges
10 Medball Lateral Throws

Gymnastics
Week 2: Kipping and Pull Ups
Drills and Skills
Ring Rows, Strict Pull Up on low bar from knees, Static Holds at Top, Partner Pull Ups

Conditioning
Alternating Tabata of:
Candlestick Jumps
Kipping Swings (sub: Hollow Rocks)

Olympic Weightlifting
Sunday 1/19 (28th St) and Saturday 1/25 (UWS)
Clean + Hang Clean
7×1+1

Back Squat
4×4

Wednesday 1/22
Behind Neck Push Press + Behind Neck Jerk
5×1+1

Behind Neck Jerk
5×1

Sunday 1/26 (28th St) and Saturday 2/1 (UWS)
Behind Neck Press
5×5

Muscle Snatch + Snatch Balance
3×2+2