1293 North Ave, New Rochelle, New York 10804

Week of Monday, October 14th 2024

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Week of Monday, October 14th 2024 

 

Monday 10/14/24

 

Warmup - 3 rounds

10 good mornings

15 fire hydrants each side

30 sec plank

1 min row

 

A1) Deadlifts - 5 x 5

A2) Bicep curls - 4 x 8

 

B) For time:

1500 m row

50 sit-ups

 

Tuesday 10/15/24

 

Warmup : 3 rounds

20 jumping jacks

15 wall lunges w/ high knee each side

10 supermans


  1. 30 min EMOM - 5 rounds

Min 1: Goblet lunges (24/16)

Min 2: Burpees

Min 3: Rest

Min 4: Box jumps

Min 5: Bike for cal (full minute)

Min 6: Rest

 

Wednesday 10/16/24

 

Warmup - 3 rounds

10 shrug high pulls from the hang

10 strict presses

20 dead bugs

 

A) Clean and Jerks - 6 x 2 

-increasing

 

B) 8 min AMRAP:

10 pull-ups

20 ball slams

 

Thursday 10/17/24 

 

Warmup - 3 rounds

10 Wall facing squats

15 Deficit heel raises

20 sec goblet squat hold

20 Second samson stretch

 

A) Back squats 5 x 2, increasing

 

B) For time:

100 push-ups

Every break, complete:

50 jumps over a rope

 

Friday 10/18/24 and Saturday 10/19/24


Jack

Complete as many rounds as possible in 20 minutes of:
115-lb push press, 10 reps
10 kettlebell swings, 1.5 pood
10 box jumps, 24-inch box

Named for U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.


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