Week of Monday, May 26th, 2025 Monday, 5/26/25 Warmup: 3 rounds 10 goblet squats 10 alternating half groiners 20 second front rack stretch 30 jumping jacks “Larry” Hero Wod in honor of U.S. Marine Corps Corporal Larry D. Harris, Jr. For time: 21 - 18 - 15 - 12 - 9 - 6 - 3 reps of: Front Squats (115/75) Lateral burpees over the bar After each round, 200 m sandbag carry. Tuesday 5/27/25 Warmup : 3 rounds 10 good mornings 10 ring rows 10 push-ups 20 sec hip stretch each side A1) Deadlifts - 4 x 6 A2) Hammer curls - 3 x 10 A3) Single dumbbell close grip press - 3 x 15 B) 3 rounds for time: 30 Oblique med ball slams 30 Med ball situps Wednesday 5/28/25 Warmup : 1 rounds 2 length high knees 2 length butt kicks 2 lengths lunges 1 length broad jumps 1 length bear crawl 2 length bottoms up carry 20 band pull aparts A1) Strict press - 4 x 5 A2) Rowling - 4 x 100 m Full speed row, stop (~80m) and try to let the momentum carry to exactly 100 m B) For time: 500 m row 400 m run 30 calorie bike 400 m run 500 m row Thursday 5/29/25 a. Warmup : 2 rounds 30 single unders 20 russian kettlebell swings 20 step ups 10 scap pulls b. Practice techniques for movements A) For time: “Filthy fifty” 50 Box Jumps 50 Jumping Pull-ups 50 American KB Swings 50 Walking Lunges 50 Knees to elbows 50 Push Presses 50 Back Extensions 50 Wall Balls 50 Burpees 50 Double Unders Friday 5/30/25 Core and kettlebell class Saturday 5/31/25 Warm-up : 3 rounds 200 m jog 15 squats 10 shrug high pulls 10 push presses Partner WOD: 3 rounds for time with a partner 800 m run together 30 clean and jerks (135 / 95)
1293 North Ave, New Rochelle, New York 10804
