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 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)
1293 North Ave, New Rochelle, New York 10804
