Week of Monday, December 30th 2024 Monday, 12/30/24 Warmup: 2 rounds 10 cat / cows 20 step-ups 30 sec handstand hold 40 Single Unders “Final Countdown” 100 Double Unders 90 Squats 80 Sit-ups 70 Lunges 60 American KB Swings 50 Push-ups 40 Box Jumps 30 Pull-ups 20 Handstand push-ups 10 Devil’s Presses Tuesday 12/31/24 Warmup : 3 rounds 5 yoga push-ups 10 ring rows 15 squats 20 sec battle rope A1) Bench Press - 5 x 5 -Increasing A2) Single arm DB rows - 5 x 8 -Each side B) 3 rounds 10 Toes to bars 20 Dips 30 Jumping lunges Wednesday 1/1/25 CLOSED Thursday 1/2/25 Warmup - 2 rounds 10 PVC good mornings 10 PVC shrug high pulls 10 drop squats (body weight) 20 sec front rack stretch Wrist stretch 2 rounds (1 pvc & 1 bar) 10 Hang muscle cleans 10 Hang Power cleans 10 Front Squats 5 Hang Squat cleans A) Squat cleans - 7 x 3 - increasing - use hook grip B) 10 min AMRAP 10 front squats (135 / 95) 15 Hollow rocks 30 Lateral jumps over bar Friday 1/3/25 and Saturday 1/4/25 Warmup: In any order 3 rounds for time 10 cal row 10 lateral step ups each leg 15 reverse crunches Partner WOD: 30 minute AMRAP Partner 1: Row / Ski / Bike for calories Partner 2: Complete 30 Alt DB Snatches 20 Alt transverse V-ups 10 Alt pistols (rx / supported / to a bench) **Add reps and calories**
1293 North Ave, New Rochelle, New York 10804
