Week of Monday, October 28th 2024 Monday 10/28/24 Warmup - 2 rounds 10 supermans 20 shoulder taps 20 plank hip taps 1 min row A) 2k row for time **Beat last week if you can** B1) Deadlifts - 5 x 3 B2) Bicep curls - 4 x 8 C) Tabata: 8 rounds, 20 sec work / 10 sec rest Russian KB Swings (32/24) Tuesday 10/29/24 Warmup : 3 rounds 20 sec side plank each side 15 bridges 10 turkish sit ups each side 24 min EMOM - 4 rounds Min 1: 1-2 Turkish get ups left Min 2: 1-2 Turkish get ups right Min 3: Single arm DB thruster left Min 4: Single arm DB thruster right Min 5: 20 sit ups Min 6: 20 leg raises 3 rounds for reps 1 min burpees 1 min rest Wednesday 10/30/24 Warmup : Jump rope and double under practice Kipping drills and practice Bergener warmup Jerk progressions Work up clean and jerk weights 25 min AMRAP 10 clean and jerks (135/95) 10 pull-ups 50 Double unders Thursday 10/31/24 Warmup - 3 rounds 10 PVC pass throughs 10 Wall facing squats 20 second hollow hold A1) Overhead squats - 4 x 8 increasing A2) L-sit (rings, parallettes, or boxes- 4 x 10-20 seconds B) 4 rounds for time: 8 x 25 feet cross body carry (switch hands every 50 feet) 10 ring dips / 20 paralette dips 12 goblet lunges Friday 11/1/24 and Saturday 11/2/24 50-40-30-20-10-rep rounds of: U.S. Army Spc. Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on Sept. 26, 2010, from injuries suffered on Sept. 25, 2010, when insurgents in Kandahar, Afghanistan, attacked his vehicle with an improvised explosive device.Partner “Morrison”
Wall-ball shots, 20-lb ball
Box jump, 24-inch box
Kettlebell swings, 1.5 pood
1293 North Ave, New Rochelle, New York 10804
