1293 North Ave, New Rochelle, New York 10804

Week of Monday, June 24th 2024

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Week of Monday, June 24th 2024 

 

Monday 6/24/24

 

Warmup - Dynamic movements / stretching

A1) Deadlifts - 5x2, increasing

A2) Ring dip progressions - 5 sets, choose any progression to start at, do multiple variations if you want, set reps / hold times as desired.

  1. Paralette dips

  2. Low ring hold

  3. Low ring dip

  4. High ring  banded top position hold

  5. High ring top position hold

  6. High ring banded bottom position hold

  7. High ring bottom position hold

  8. Banded ring dips

  9. Ring dips

B) For time:

100 push-ups 

Every break, do 10 muscle snatches (45/33)

 

Tuesday 6/25/24

Warmup -

a) 3 rounds

30 sec handstand hold

15 hollow rocks

10 split stance presses

10 pvc split jerks

 

b) 1 round pvc + 1 round empty bar

5 strict presses

5 dip and drive

5 push presses

5 push jerks

5 split jerks


  1. 20 min EMOM

Min 1-5 : 4 Strict press

Min 6-10 : 3 Push press

Min 11-15 : 2 Push jerk

Min 16-20 : 1 Split jerk


  1. For time:

1 k row

75 situps

 

Wednesday 6/26/24 

Warmup - 3 rounds

30 jumping jacks

20 lunges

10 ring rows


  1. 10 min - practice turkish getups

B1) Back rack step ups - 4 x 6 each leg

B2) Bent over DB rows - 4 x 8

C) 8 min AMRAP

6 burpee box jumps

10 pull-ups

 

Thursday 6/27/24

Warmup - 

  1. 3 rounds

10 pass throughs

10 good mornings

30 second plank


  1. 3 rounds

10 alt groiners

10 muscle cleans

10 strict presses


  1. “DT”

5 rounds for time

12 Deadlift

9 Hang power cleans

6 Shoulder to overheads

 

Friday 6/28/24

Open gym - make up a WOD you missed

 

Saturday 6/29/24

30 min AMRAP alternating with a partner:

10 Thrusters each

20 Hanging knee raises each

30 jumps over the bar each 

400 m run together


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