Monday 10.28.24
EMOM x 16 MINUTES:
MIN 1 & 2 – Cardio of Choice
MIN 3 – Russian KB Swings
MIN 4 – Ring Rows
FINISHER:
5 SETS (:20 on/:10 off)
MVMT 1 – V-ups
MVMT 2 – Hollow Hold
Tuesday 10.29.24
20 MIN AMRAP:
60 Grasshoppers
50 Alt. Jump Lunges
40 Bicycle Crunches
30 Sumo Squats
20 Chair Dips
10 Push Ups
Wednesday 10.30.24
AMRAP x 21 MINUTES:
10 Up/Downs + L/R Mountain Climbers*
12 Cossack Squats
14 Banded Good Mornings
16 Upright Rows
Thursday 10.31.24
5 SETS
AMRAP x 3 MINUTES*
12 Burpees
20 DB Slides
Max Single Unders in Remaining Time
-Rest 1:00 b/t Sets-
Friday 11.01.24
Partner Friday!
24 MIN AMRAP:
6 Burpee Box Jumps
30 Medball Cleans
6 Burpee Box Jumps
30 Jumping Pull Ups
6 Burpee Box Jumps
30 Medball Sit Up Pass to Partner
Saturday 11.02.24
4 Sets:
5 MIN AMRAP:
100m Run
6 Single DB OH Alt. Lunges
4 Alt. Devil’s Press
*Perform 3 reps with each DB OH on (L) side, then (R) side
*Rest 1:00 b/t Sets
*Pick up where you left off