Week of Monday, August 19th 2024 Monday 8/19/24 Warmup - 2 rounds 10 pvc pass throughs 10 good mornings 10 behind the neck presses 10 overhead squats Burgener warmups from hips (3x), above knee (2x), and mid shin (1 x) with pvc, then repeat with barbell: The Burgener Warm-Up Dip & drive Add shrug Add high pull Muscle Snatch 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) 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)
1293 North Ave, New Rochelle, New York 10804
