1293 North Ave, New Rochelle, New York 10804

Week of Monday, June 2nd, 2025

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Monday, 6/2/25

 

Warmup: 

 

a. 2 rounds

10 cat / cows

10 pass throughs

10 good mornings

200 m row

 

b. Tempo overhead squats

- 2 sets of 10 reps

- 3:1:1 tempo

 

A) 3 rounds

10 external rotations each side

10 internal rotations each side

15 stationary A-skips each side

 

B) “Nancy” : 5 rounds for time :

400 m run

15 overhead squats

 

Tuesday 6/3/25

 

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) Bench press - 4 x 8, Tempo 3:1:1

A2) Chin-ups - 4 x 4, Tempo 3:1:1

 

B) For time:

 

25 burpees

1 k row

25 burpees

 

Wednesday 6/4/25

 

Warmup : 3 rounds

10 good mornings

10 ring rows

10 push-ups

20 sec hip stretch each side

 

A1) Deadlifts - 5 x 4

A2) Hammer curls - 3 x 10

A3) Single dumbbell close grip press - 3 x 15

 

B) 3 rounds for time:

30 American kb swings

30 Sit-ups

 

Thursday 6/5/25 

 

a. Warmup : 2 rounds

 

30 single unders

20 russian kettlebell swings

20 step ups

10 scap pulls


  1. 3 rounds : 30 sec hold / 30 sec rest

Weighted plank

Weighted wall sit

Handstand hold

Dead hang

 

B) 3 rounds for time:

 

Bike 1 mile

 

+

 

3 rounds of “Cindy”

 

5 pull-ups

10 push-ups

15 squats

 

Friday 6/6/25

Core and kettlebell class

 

Saturday 6/7/25

 

Warm-up : 3 rounds

 

200 m jog

10 snatch grip shrug high pulls

10 wide grip behind the neck push presses

10 overhead squats

 

Partner WOD: 3 rounds for time with a partner

 

800 m run together

30 power snatches (95 / 65)


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