New York City Moving

Monday 1/21
Warm up
7 minute AMRAP:
5/side Thoracic Extensions
5 Box Jumps, increasing height each round (land in squat at top of box)
10 Alternating Push Up T’s

A. In 20 minutes build to a heavy complex of:
1 Power Clean
2 Front Squats
3 Jerks

Note: Jerks any style. Aim for 85-90% effort. Time given includes your barbell warm up.

B. Front Squat 6×5, increasing from last week

C: 12 minute AMRAP with partner:
50 Calorie Assault Bike or Row
40 Box Jump Overs (24/20)
30 Handstand Push Ups
20 Burpees to Plate

Note: Partition reps as desired.

D. 8 minute alternating EMOM:
Even minutes – 45 second Double Kettlebell Front Rack Hold (AHAP)
Odd minutes – 7-10 Strict Chin Ups

Tuesday 1/22
Warm Up
5 minute Row or Assault Bike (60-70% effort)
1 minute/side Spiderman Stretch
+
3 rounds:
10 Lateral Box Step ups, increase height of box each round if possible
5/side Eccentric Ankle Dorsiflexion

A. 8 minute alternating EMOM:
Odd minutes – 10 Deadlifts + 10 Overhead Squats (105/70)
Even minutes – 15-20 Push Ups

B. Every 3 minutes for 5 rounds:
30 Double Unders
50 ft Box Push

C. 50-40-30-20-10 reps of:
Russian Kettlebell Swings (32/24)
After each set of swings complete: 25 ft Handstand Walk

Here’s what’s on tap for Wednesday through Friday’s Competition classes:

Wednesday 1/23
A. 90/72 Assault Bike Calories – Every 15/12 calories complete a sets of 30% max effort ring muscle ups. If you do not have muscle ups, complete 30% of max effort chest to bar pull ups.

B. Barbell Club Workout – Please sign up for class and check in with coach.

C. Romanian Deadlifts 3×10 (moderate weight)

D. Sumo Deadlifts – Complete 35 reps at heaviest set of Romanian Deadlifts. Rest as needed but rest as little as possible. Fast up and slow down tempo

Thursday 1/24
Rest Day

Friday 1/25
Strength
A1. Tall Kneeling Single Arm Dumbbell Press 3×10/side, building
A2. Bent Over Supinated Barbell Row 3×10, across

Conditioning
20 minute alternating EMOM:
M1 – 7-10 Handstand push Ups
M2 – 200/175 m Row
M3 – 10 Shoulder to Overhead (from rack, 155/105)
M4 – Max Effort Unbroken set of Toes to Bar
M5 – Rest