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 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)
1293 North Ave, New Rochelle, New York 10804
