Week of Monday, February 10th, 2025 Monday, 2/10/25 Warmup: 3 rounds 10 single leg step ups each side 10 push-ups 20 second banded ankle stretches each side 20 second pigeon pose each side A1) Pistol squats - 4 x 8 - each side - scaling: pistols, supported pistols, pistols to a bench A2) Skull crushers - 4 x 15 B) 3 rounds for time 30 Lunges 20 Dips 10 Burpees Tuesday 2/11/25 Warmup - 2 rounds 10 PVC good mornings 10 PVC behind the neck presses 10 overhead squats 2 rounds (1 pvc & 1 bar) 8 Snatch grip deadlifts 8 Snatch pulls from hang 8 Hang muscle snatches A) Power snatches - 6 x 2 B) For time: 30-20-10 Overhead squats (45/33) V-ups Wednesday 2/12/25 Warmup : 2 rounds 30 shoulder taps 20 squats 10 burpees A) 30 min EMOM - 5 rounds Min 1 : 10 front rack dumbbell step ups left Min 2 : 10 front rack dumbbell step ups right Min 3 : 15 dumbbell chest presses Min 4 : 15 dumbbell bent over rows Min 5 : Bike for calories Min 6 : Rest Thursday 2/13/25 Warmup : 3 rounds 10 supermans 10 good mornings 30 second handstand A1) Strict press - 5 x 4 - increasing -heavier than last week A2) Bilateral suitcase deadlifts - 5 x 10 - increasing - same weight as last week B) 3 rounds for time 100 feet single arm farmer’s carry left (32 / 24) 100 feet single arm farmer’s carry right (32 / 24) 30 push-ups Friday 2/14/25 and Saturday 2/15/25 Warmup: 3 rounds for time 10 cal row 15 scap pulls 15 kettlebell deadlifts Partner WOD - 30 minute AMRAP: Partner 1 : Row for calories Partner 2 : Complete 20 American kb swings 10 burpee pull-ups (or 10 burpees / 10 pull-ups)
1293 North Ave, New Rochelle, New York 10804
