Week of 03.10.25
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Table of Contents
Move 45 Workout of the Day: Monday
AMRAP x 7 MINUTES
10/10 Split Squats
15/15 Banded Dante Rows
10 Up-Downs + Mountain Climbers
-Rest 1:00-
AMRAP x 7 MINUTES
8 Alt Curtsy Lunges
12/12 Tricep Pull-Downs
10 Up-Down + Mountain Climbers
-Rest 1:00-
AMRAP x 7 MINUTES
6/6 Split Squats
10/10 Banded Dante Rows
10 Up-Down + Mountain Climbers
Tuesday Move 45 at Home
EMOM x 24 MINUTES
MIN 1 – Max Lunge + Lunge + Squat
MIN 2 – Max Superman Pulses
MIN 3 – Max Up/Downs
MIN 4 – Max Plank Hold
MIN 5 – Cardio Choice
MIN 6 – Rest
Wednesday
For Time:
21 Jumping Pull-Ups
42 Single-Unders
21 Thrusters (45#)
18 Pull Ups
36 Single-Unders
18 Thrusters (55#)
15 Jumping Chest-To-Bar Pull-Ups
30 Single-Unders
15 Thrusters (65#)
* 12 minute time cap
FINISHER:
3 Rounds:
30 Alt. DB Seesaw Upright Rows
15 Front Raises
Thursday Move 45 at Home
EVERY 3:00 x 5 SETS
10 Burpee + Side Shuffle*
20 Mountain Climbers
50 Single Unders
*1 Rep = 1 Burpee + 3 Shuffle Out and Back
FINISHER:
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Tuck Hold
Friday
Partner Friday!
21 Minute AMRAP:
100 Box Jumps (or Step Ups)
75 KB Swings
50 Burpees
200m Farmer’s Carry
*Partners switch as needed.
Saturday
AMRAP x 10 MINUTES
10 DB Slides in Quad Crawl Position
10 Alt DB Snatches
10 Hollow Rocks
1:00 Cardio of Choice
-Rest 2:00-
AMRAP x 10 MINUTES
10 DB Slides in Plank Hold
20 Alt. DB Power Cleans (switch every 5 reps)
30 Russian Twists
1:00 Cardio Choice