Monday 10.07.24
AMRAP x 10 MINUTES
7 Up-Downs
7 Push-Ups
7 DB Front Squats
Rest 2:00
E2MOM x 10 MINUTES
16 Pike Shoulder Taps
12 Sit Ups
Tuesday 10.08.24
EMOM x 24 MINUTES
MIN 1 – :50 Max Burpees
MIN 2 – :50 Max Alt. Sit Thrus
MIN 3 – :50 Max Walking Lunges
MIN 4 – :50 Max Quad Heel Taps
MIN 5 – :50 Max Cardio Choice
MIN 6 – Rest
Wednesday 10.09.24
EMOM x 12 MINUTES
MIN 1 – 12 DB Suitcase (Bulgarian) Split Squat (R)
MIN 2 – 12 DB Suitcase (Bulgarian) Split Squat (L)
MIN 3 – :45 Wall Sit
-Rest 2:00-
AMRAP x 8 MINUTES
10 Banded Good Mornings
10 Banded Lat Push Downs
10 Banded Hammer Curls
10 Banded Tricep Extensions
Thursday 10.10.24
EVERY 3:00 x 5 SETS
1:00 Cardio Choice
10 DB Renegade Row
-Rest Remaining Time b/t Sets-
FINISHER:
Max Burpees in 3 Mins
Friday 10.11.24
Partner Friday
AMRAP x 20 MINS
1 Burpee Pull Up
2 Hang Power Cleans
3 Push Press
4 Box Step Overs or Box Climb Overs
Saturday 10.12.24
4 SETS FOR MAX REPS
1:00 – Max (R) Medball Axe Choppers
:30 Medball Squat Cleans
1:00 – Max (L) Medball Axe Choppers
:30 Cardio of Choice
-Rest 1:30 b/t Sets-