Week of Monday, May 5th, 2025 Monday, 5/5/25 Warmup: a. 2 rounds 10 cat / cows 10 pass thorughs 10 good mornings 200 m row b. Tempo overhead squats - 2 sets of 10 reps - 3:1:1 tempo A) Overhead squats - 4 x 6 - increasing, heavier than last week B) For time : 4 rounds 10 power snatches (95 / 65) 500 / 400 m row Tuesday 5/6/25 a. Warmup : 3 rounds 20 step ups 20 pogo hops 10 KB deadlifts 10 scap pull-ups b. Practice technique Russian Kettlebell swings Kipping swings American KB swings Knee to elbows Box Jumps Jumping pull-ups A) For time: “Filthy Fifty (1st half) 50 Box Jumps 50 Jumping Pull-ups 50 American KB Swings 50 Walking Lunges 50 Knees to elbows Wednesday 5/7/25 a. Warmup - 3 rounds 50 Single unders 20 Alternating groiners 10 good mornings 10 strict presses B. Practice techniques: Double unders Push presses Wall balls For time: “Filthy Fifty (2nd half) 50 Push Presses 50 Back Extensoins 50 Wall Balls 50 Burpees 50 Double Unders Thursday 5/8/25 Warmup : 3 rounds 5 crawl outs 10 ring rows 15 band pull aparts 10 split squats each side A1) Single leg deadlifts -3 x10 , each side -dumbbells or kettlebells in each hand, increasing A2) Bicep curls - 3 x 10 A3) Skull crushers - 3 x 10 B) 5 rounds: 400 m run 25 Russian kettlebell swings Friday 5/9/25 Core and kettlebell class Saturday 5/10/25 Partner WOD: For time with a partner 800 m run 12 rounds of: 5 pull-ups 10 push-ups 15 squats 800 m run together 12 rounds of: 5 pull-ups 10 push-ups 15 squats 800 m run together
1293 North Ave, New Rochelle, New York 10804
