1293 North Ave, New Rochelle, New York 10804

Week of Monday, September 30th 2024

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Week of Monday, September 30th 2024 

 

Monday 9/30/24

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) 5 rounds for time:

250 m row

15 toes to bars

 

Tuesday 10/1/24

Warmup - 3 rounds

10 strict presses

30 sec handstand hold

50 single unders

 

A1) Push Press - 5 x 2, increasing (off racks or from ground)

A2) Shrugs - 5 x 8, increasing

 

B) 12 min AMRAP:

10 clean and press (135/95)

20 sit-ups

30 double unders

 

Wednesday 10/2/24 

Warmup - 3 rounds

10 Goblet squats

15 Deficit heel raises

20 Plank knee to opposite elbows

20 Second samson stretch

 

A1) Back squats 5 x 4, increasing

A2) Weighted push-ups - 5 x 8 (plates on backs)

 

B) 10 min AMRAP

5 pull-ups

10 dips

15 squat jumps

 

Thursday 10/3/24

 

Warmup : 3 rounds

20 sec side plank (each side)

20 jumping jacks

10/10 banded torso rotations



  1. 30 min EMOM : 5 rounds 45 sec work /15 rest

Min 1: Oblique ball slams

Min 2: Alternating v-ups

Min 3: Box jump overs (24/20)

Min 4: Kick sits Kick Sits - THE FIT PROJECT - Exercise Library

Min 5: Bike for cal 

Min 6: Rest

 

Friday 10/4/24

Open gym - make up a WOD you missed

 

Saturday 10/5/24

 

Partner “Badger”

Complete 3 rounds for time of:

95-lb squat clean, 30 reps

30 pull-ups

Run 800 meters (together)


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