1293 North Ave, New Rochelle, New York 10804

Week of Monday, August 19th 2024

Request More Information

Request More Information

By providing your number you consent to receive marketing/promotional/notification messages from North End Fitness & Training. Opt-out anytime by replying STOP. Msg & Data rates may apply.

Request More Information

Week of Monday, August 19th 2024 

 

Monday 8/19/24

Warmup - 

  1. 2 rounds

10 pvc pass throughs

10 good mornings

10 behind the neck presses

10 overhead squats


  1. Burgener warmups from hips (3x), above knee (2x), and mid shin (1 x) with pvc, then repeat with barbell: The Burgener Warm-Up


  1. Dip & drive

  2. Add shrug

  3. Add high pull

  4. Muscle Snatch

  5. Power Snatch

     

    A) Power snatch - 5 x 3, increasing

 

B) 4 rounds for time:

20 Alt DB snatches (50/35)

10 Toes to bars

 

Tuesday 8/20/24

 

Warmup - 3 rounds

5 crawl outs w/ push-up

10 ring rows

15 band pull aparts

 

A1) Strict Press - 5 x 4, increasing (off racks or from ground)

A2) Barbell bent over rows - 4 x 8, increasing

 

B) 4 rounds for time:

10/10 single arm dumbbell push presses (50/35)

20 calorie row or bike

 

Wednesday 8/21/24 

 

Warmup - 2 rounds

400 m jog (up ramp, turn right on north, right on quaker ridge, right after hong ik karate)

1 minute plank

5 yoga push-ups

20 second side plank each side


A) 30 minute EMOM (move to next exercise every minute on the minute)

5 rounds of each

Min 1: 15 Kettlebell deadlifts

Min 2: 15 Standing teapots left

Min 3: 15 Standing teapots right

Min 4: 15 Tuck ups

Min 5: Burpees for full minute (chest to ground)

Min 6: Rest

 

Thursday 8/22/24

Warmup - 3 rounds

10 Goblet squats

15 Deficit heel raises

20 Shoulder taps

25 Jumping jacks

 

A1) Back squats 4 x 8, increasing

A2) Weighted push-ups - 4 x 8 (plates on backs)


  1. 3 rounds for time:

30 Wall balls (20/14)

30 Sit-ups

 

Friday 8/23/24

Open gym - make up a WOD you missed

 

Saturday 8/24/24

For time with a partner:

8 x 200 m run relay (4 legs each) (behind the post office to yellow post and back)

8 x 10 Barbell thrusters (4 each)

8 x 200 m row relay (4 each)

80 med ball sit-up throws (alternating)


Join Us Today And Take On New Rochelle's Best Fitness Training

Request information

Request Information Now!

Claim your limited time intro offer now!

CLICK HERE