Week of Monday, July 1st 2024 Monday 7/1/24 Warmup - Dynamic movements / stretching A1) Deadlifts - 5x5, increasing A2) Ring dips - 5 x 3 Or other progressions 10 parallette dips 6 low ring dip 3 ring dips B) 3 rounds for time: 20 burpees 40 russian kettlebell swings Tuesday 7/2/24 Warmup - 3 rounds 30 sec handstand hold 20 jumping lunges 15 hollow rocks 10 split stance presses A) Split jerk - find a 1 RM in 15 min B) For time: 2 k row 100 situps Wednesday 7/3/24 Warmup - 3 rounds 30 jumping jacks 20 cossack squats 12 ring rows A) 8 min - practice turkish getups B1) DB front rack step ups - 4 x 6 each leg B2) Bent over DB rows - 4 x 8 C) 8 min AMRAP 2 wall walks 10 box jump overs Thursday 7/4//24 Warmup - 3 rounds 10 pass throughs 10 good mornings 30 second plank 3 rounds 10 alt groiners 10 scap pulls 10 KB deadlifts “Independence Daze” 7 rounds for time 4 chest to bar pull-ups 17 American KB Swings 76 Double Unders Friday 7/5/24 Open gym - make up a WOD you missed Saturday 7/6/24 30 min AMRAP alternating with a partner: 10 Snatches each 15 Overhead squats each 400 m run together Sunday 7/7/24 ***Train with Wayne Bootcamp : 9:00 AM***
1293 North Ave, New Rochelle, New York 10804
