Monday 09.23.24
23 MIN AMRAP:
23 Cal Bike or Row
23 Push Ups
23 Tuck Ups
23 Jump Squats
Tuesday 09.24.24 Move at Home
3:00 AMRAP x 6 SETS
12 Burpees
12 Superman Pulses
12 Alt. Skater Jumps
Rest 1:00 Between Sets
Pick up where you left off
Wednesday 09.25.24
EMOM x 12 MINUTES
MIN 1 – :45 Crossbody Mountain Climbers
MIN 2 – :45 Wall Sit
MIN 3 – :45 Down Dog Toe Taps
– Rest 1:00 –
AMRAP x 10 MINUTES
1:00 Cardio Choice
20 Sumo Deadlift High Pulls
20 Rope Climb Crunches
Thursday 09.26.24 Move at Home
20 MIN AMRAP
50 Single Unders
40 Mountain Climbers
30 Alt. Lunges
:20 Hollow Hold
10 Alt. Curtsy Lunges
Friday 09.27.24
PARTNER FRIDAY!
EMOM x 8 MINUTES
MIN 1 – :45 Cardio Choice (Moderate)
MIN 2 – :45 Single DB Squat Clean
– Rest 1:00 –
EMOM x 6 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB Swing
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB G2OH
– Rest 1:00 –
EMOM x 2 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)
MIN 2 – :45 Alt Single DB Up-Down Devil’s Press
*Score is total calories and total reps
Saturday 09.28.24
18 MIN AMRAP
20 Double DB Push Press
20 Quad Heel Taps (L+R=1)
20 DB Slides
10/10 Single Leg Romanian Deadlift
-Rest 2:00-
FINISHER:
5 MIN EMOM:
20 Russian Twists
Hold Tuck Up Position in Time Remaining