Week of Monday, July 22th 2024 Monday 7/22/24 Warmup - Dynamic movements / stretching 3 round Warmup deadlift sets: 8 / 5 / 3 10 parallette shoot throughs A1) Deadlifts - 5 x 2, increasing A2) Ring dips - 4 x max effort Or other progressions parallette dips low ring dip ring dips B) 8 min AMRAP Ascending rep ladder, increasing by 1 and 5 each round 1 Wall walk 5 Russian KB Swings (24/16) Total reps by round: 6 / 18 / 36 / 60 / 90 / 126 / 168 / 216 / 270 / 330 Tuesday 7/23/24 Warmup - 3 rounds 5 crawl outs w/ push-up 10/10 banded external shoulder rotations 10/10 banded internal shoulder rotations 10 scap pulls A1) Bench Press - 4 x 6, increasing (heavier than last week) A2) Strict Pull-ups - 4 x max effort B) For time: 50 double unders / 100 single unders 50 russian twists 50 double unders / 100 single unders 50 flutter kicks 50 double unders / 100 single unders 50 bicycle crunches 50 double unders / 100 single unders 50 sit-ups Wednesday 7/24/24 Warmup - 3 rounds 30 shoulder taps 20 lunges 15 deficit heel raises 20 second banded ankle stretch each side https://www.rehabhero.ca/exercise/elevated-banded-ankle-dorsiflexion#:~:text=Anchor%20the%20band%20to%20a,push%20the%20ankle%20into%20dorsiflexion. A) 6 min - practice turkish getups B1) Single leg side step ups with 3 second negative (pistol progression) - 4 x 8 each leg B2) Gorilla rows - 4 x 20 (w/ dumbbells) C) 3-5 trials for fastest time through obstacle course 5 rebounding box jumps (set up 20”/ 12” and 6” (45lb+25lb plate) as necessary, 5 in a row in front of the squat racks) Sandbag carry up and down stairs 50 foot bear crawl (under the monkey bars) Sled push down and back stagger starts by 10-20 seconds Thursday 7/25/24 Warmup - 3 rounds 10 yoga push-ups 10 supported side plank with leg raises 10 wall facing squats 15 band rows Overhead squats 3 x 8, increasing as possible 3:1:1 tempo (3 sec down: 1 sec at bottom: 1 sec up) B) 2k row for time Friday 7/26/24 Open gym - make up a WOD you missed Saturday 7/27/24 2 rounds with a partner: 800 m run together 60 Box jumps 40 Pull-ups 20 Snatches (75/55)
1293 North Ave, New Rochelle, New York 10804
