Monday 09.16.24
EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2.- :45 Alt. Weighted Lunges
MIN 3 – :45 Single Unders
-Rest 1:00-
EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2 – :45 Alt. Lunges
MIN 3 – :45 Single Unders
-Rest 1:00 –
FINISHER:
3:00 MAX Plank Hold
Tuesday 09.17.24 Move 45 at Home
TABATA – 8 Rounds :20 work to :10 Rest
Complete full Tabata before moving to next movement
TABATA 1 – Mountain Climbers
TABATA 2 – Up/Downs
TABATA 3 – Sit Ups
TABATA 4 – Air Squats
Wednesday 09.18.24
ON A 3:00 CLOCK
Max Cardio Choice
Into…
EMOM x 15 MINUTES
MIN 1 – :45 MAX Zottman Curls
MIN 2 – :45 MAX I’s, Y’s, T’s
MIN 3 – :30/:30 MAX Slow Single Leg Box Squat (mod. pistols)
Into…
ON A 3:00 CLOCK
Max Same Cardio Choice
Thursday 09.19.24 Move 45 at Home
22 MIN AMRAP:
22 Alt Skater Jumps
22 Flutter Kicks (L+R=1)
22 High Plank Shoulder Taps
22 Burpees
Friday 09.20.24
Partner Friday!
AMRAP X 22 MINS
40 Wallballs
4 Quad Crawls (1 Rig Length = 1)
40 Abmat Sit Ups
4 Wall Walks
*P1 works while P2 EZ bikes or rows. Break up reps as needed.
Saturday 09.21.24
6 SETS FOR MAX REPS
1:00 Max Single DB High Pull
1:00 Max DB Glute Bridges*
1:00 Max Narrow Grip Floor Press
1:00 Max Single DB Romanian Deadlift
1:00 Rest