Warmup: a. 3 rounds 30 Shoulder taps 15 empty bar back squats 10 Ring rows A1) Back rack step-ups - 4 x 6, each side Take break between sides or do 6 on each side in one set Step height appropriate for athlete height 2 warm-up sets Increasing if possible A2) Push-ups and pull-ups as desired B) 8 min AMRAP 16 jumping lunges 16 paralette dips 16 sit-ups Tuesday 9/30/25 Warmup : 3 rounds: 12 kettlebell swings 6 single arm kb swings each side 2 turkish get-ups each side 6 yoga push-ups A) 30 min EMOM - 5 rounds Min 1 : 10 kettlebell snatches left (16/12) Min 2 : 10 kettlebell snatches right (16/12) Min 3 : 10/7 calorie bike Min 4 : 2 turkish get-ups left (24/16) Min 5 : 2 turkish get-ups right (24/16) Min 6 : 10 burpees Wednesday 10/1/25 Warmup : 3 rounds 10 hollow rocks 10 scap pulls 10 strict press 200 m row A) Push press - 5 x 3, increasing -heavier than last week B) 4 rounds for time: 500 m row 15 v-ups 10 burpees Thursday 10/2/25 Warm-up: a. 2 rounds 10 single leg bridges each side 15 leg raises 15 clam shells each side b. 3 rounds 10 pass throughs 10 good mornings Frankenstein walk down and back Burpee broad jumps down and back A) Single leg romanian deadlifts 4 x 8, each side Increasing Weights in both hands B) 8 min AMRAP 20 Plate ground to overheads 40 Plate hops Friday 10/3/25 Core and kettlebell class Saturday 10/4/25 Warm-up : a.400 m jog Then, 3 rounds 5 pull-ups 10 push-ups 15 squats b. Practice kb clean and press A) Partner WOD : Alternating for time 6 x 200 m run 8 x 10 kb clean and press 10 x 10 box jumps 12 x 10 wall balls 10 x 5 burpees
Monday, 9/29/25
1293 North Ave, New Rochelle, New York 10804
