Week of Monday, September 23th 2024 Monday 9/23/24 Warmup - 3 rounds 10 good mornings 8 balancing single leg “cone drill” (lift front, side, back) on each side 15 ring rows 15 dead bugs A1) Single leg deadlifts - 4 x 8, each side A2) Chin-ups - 4 x 6 B) 3 rounds for time: 3 single leg crawl outs left 10 hanging knee raises 3 single leg crawl outs right 20 alternating dumbbell snatches Tuesday 9/24/24 Warmup - 3 rounds 30 sec handstand hold 30 single unders 10 strict presses A1) Push Press - 5 x 3, increasing (off racks or from ground) A2) Shrugs - 5 x 8, increasing B) 12 min AMRAP: 3 Handstand push-ups 10 Power cleans 30 Lateral jumps over the bar Wednesday 9/25/24 Warmup - 3 rounds 10 Goblet squats 15 Deficit heel raises 20 Plank knee to elbows 20 Sec samson stretch A1) Back squats 5 x 5, increasing A2) Weighted push-ups - 5 x 8 (plates on backs) B) 8 min AMRAP 8 Dumbbell thrusters left 8 DB thrusters right 8 Burpees over the dumbbell C) Tricep burnout: 20 db skull crushers 20 db overhead pulls 20 db close grip press As many dips as possible Thursday 9/26/24 Warmup : 3 rounds 30 sec plank 20 jumping jacks 10 kipping swings 30 min EMOM : 5 rounds 40 sec work / 20 sec rest) Min 1: Alt dumbbell snatch Min 2: Pullups Min 3: Box jumps (24/20) Min 4: Kick sits Kick Sits - THE FIT PROJECT - Exercise Library Min 5: Bike for cal Min 6: Rest Friday 9/27/24 Open gym - make up a WOD you missed Saturday 9/28/24 Partner “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep
1293 North Ave, New Rochelle, New York 10804
