Week of Monday, November 18th 2024 Monday 11/18/24 Warmup - 2 rounds 10 offset good mornings each side 10 tea kettles each side 10 scap pulls A1) Single arm suitcase deadlifts - 4 x 8, each side A2) Pull-ups - 4 x 6 B) 12 min AMRAP 10 Devil’s press 20 Hollow rocks 30 Ski jumps Tuesday 11/19/24 Warmup : 3 rounds A) 40 min EMOM - 4 rounds Min 1 : Sled push Min 2 : Rest Min 3 : Stair runs with sandbag / med ball Min 4 : Rest Min 5 : Bike Min 6 : Rest Min 7 : Battle rope Min 8 : Rest Min 9 : Box Jumps Min 10 : Rest Wednesday 11/20/24 Warmup : 3 rounds 50 Single unders 5 Deadlift high pulls 5 Muscle cleans 5 Strict press 5 Push press 20 sec high crescent lunge hold each side Work up to a heavy clean and jerk “Annie” & “Grace” For time: 50-40-30-20-10 Double unders Sit-ups Then… 30 Clean and Jerks for time (135/95) Thursday 11/21/24 Warmup - 3 rounds 200 m jog 10 PVC pass throughs 10 Sotts presses 10 L-seated single leg raises each side A) Front Squats - 4 x 8 B) 12 min AMRAP Max effort pushup set x Squat jumps (x = same number as push-ups) 2x Jumping jacks (twice number of push-ups) ***Easy scoring - count push-ups and multiply by 4***
1293 North Ave, New Rochelle, New York 10804
