Monday 09.30.24
Open Workout 24.1
For Time:
21 DB Snatches (arm 1)
21 Lateral Burpees over DB
21 DB Snatches (arm 2)
21 Lateral Burpees over DB
15 DB Snatches (arm 1)
15 Lateral Burpees over DB
15 DB Snatches (arm 2)
15 Lateral Burpees over DB
9 DB Snatches (arm 1)
9 Lateral Burpees over DB
9 DB Snatches (arm 2)
9 Lateral Burpees over DB
*15 Minute TimeCap
Rest 5:00
FINISHER:
2-4-6-8… for 5 MINS
Knee Slides
Sitting Leg Lifts
Tuesday 10.01.24 Move 45 at Home
EVERY 3:00 x 5 SETS
5 Push Ups
10 Sit Ups
15 Air Squats
5 Up-Downs
Wednesday 10.02.24
Open Workout 24.2
AMRAP x 20 MIN
300m Row
10 KB Deadlifts
50 Single Unders
Thursday 10.03.24 Move 45 at Home
EMOM x 21 MINUTES
MIN 1 – :50 Jumping Jack + Toe Touch
MIN 2 – :50 Alternating Shoulder Taps
MIN 3 – :50 Cardio Choice
-Rest 1:00-
MAX HOLD x 3 MIN:
Quad Hold (think Bear Pose with your butt down and flat back)
Friday 10.04.24
Partner Friday!
FOR TIME:
120 Burpees
Into..
4 Rounds:
10 Kettlebell Swings
10 Ring Rows
Into…
76 Shuttle Runs
*Split all work as needed between pairs
Saturday 10.05.24
EMOM x 6 MINUTES
MIN 1 – :45 Alt. Curtsy Lunges
MIN 2 – :45 Wall Sit
– Rest 1:00 –
EMOM x 6 MINUTES
MIN 1 – :45 Double DB Thrusters
MIN 2 – :45 Double DB Front Rack Alt Lunges
-Rest 1:00-
7 MIN AMRAP
7 Inchworm*
:30 Hollow Hold
7 Deficit Pushups (from DB)
:30 (R) Plank
:30 (L) Plank
*Inchworm out to plank, inchworm back to stand = 1 Rep