Week of Monday, July 8th 2024 Monday 7/8/24 Warmup - Dynamic movements / stretching 3 round Warmup deadlift sets: 10 / 5 / 5 10 parallette shoot throughs A1) Deadlifts - 5x4, increasing A2) Ring dips - 5 x 4 Or other progressions 12 parallette dips 8 low ring dip 4 ring dips B) 8 min ascending rep ladder: 5 no pushup burpees 5 KB Swings (32/24) 10 NP burpees 10 kb swings 15 NP burpees 15 kb swings Etc. increasing by 5 NP burpees and 5 kb swings each round Tuesday 7/9/24 Warmup - 3 rounds 5 crawl outs w/ push-up 10/10 banded external shoulder rotations 10/10 banded internal shoulder rotations 10 scap pulls 200 m run A1) Bench Press - 4 x 10, increasing A2) Strict Pull-ups - 4 x max effort B) For time: 1 mile run 50 med ball sit ups against wall (20”/14”) Wednesday 7/10/24 Warmup - 3 rounds 30 shoulder taps 30 mountain climbers 20 cossack squats 10 ring rows A) 8 min - practice turkish getups B1) KB side hold step ups - 4 x 6 each leg B2) Bent over KB rows - 4 x 10 C) 3 rounds for time 10 Box jumps (30”/24”) 20 kick sits 30 russian twists Thursday 7/11//24 Warmup - 3 rounds 10 pass throughs 10 good mornings 60 second plank 3 rounds 10 alt groiners 10 muscle cleans 10 strict presses A) Work to a heavy 2 clean and jerks B) “Grace” 30 Clean and Jerks for time (135/95) Friday 7/12/24 Open gym - make up a WOD you missed Saturday 7/13/24 3 rounds with a partner: 800 m run together 50 toes to bars (switch every 5) 100 med ball throws (20/14)
1293 North Ave, New Rochelle, New York 10804
