Week of 03.03.25
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Table of Contents
Move 45 Workout of the Day: Monday
Open 25.1
15 Minute AMRAP:
3 Lateral Burpees Over the Dumbbell
3 DB Hang Clean-to-Overhead (50/35#)
30ft Walking Lunge (2 x 15 feet)
* After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold
Tuesday Move 45 at Home
EMOM x 24 MINUTES
MIN 1 – Max High Plank to Low Plank
MIN 2 – Max High Knees
MIN 3 – Max Surrenders
MIN 4 – Max Bicycle Crunches
MIN 5 – Max Cardio Choice
MIN 6 – Rest
Wednesday
TABATA!
8 Rounds – :20 Work to :10 Rest
Complete 1 Full Tabata Movement Before Moving On:
OverHead KettleBell Hold with March
Cardio of Choice
Rower Glute Bridges
Weighted Sit Ups
*Rest 1:00 between Tabatas
Thursday Move 45 at Home
7 SETS FOR MAX REPS
1:00 – Cardio Choice
1:00 – Burpees
1:00 – Air Squats
-Rest 1:00 b/t Sets-
Friday
In Teams of 2..
Alternate Full Rounds with Partner
10 Rounds:
5 Front Squat
5 Ring Rows
10 Rounds:
5 DB Romanian DL
5 Jumping Pull Ups
10 Rounds:
5 Sumo Squats or DL (athlete choice)
5 Knee Raises / Toes to Target
22 MIN CAP
Saturday
EMOM x 8 MINUTES
MIN 1 – :45 MAX Bicep Curls
MIN 2 – :45 MAX Tricep Dips on Box
-Rest 1:00-
AMRAP x 11 MINUTES
10 DB Box Step-Ups
8 Burpee + DB DL
10 DB Box Step-Ups
8 Up/Down + Renegade Row
10 DB Box Step-Ups
8 Burpees + Frog Jump