Monday 11.04.24
3:00 AMRAP x 5 SETS
12/10 Cals on the Bike
12 Burpees
Max __________ in Time Remaining*
*Rest 1:30 between sets
*Rounds 1, 3, and 5 – complete max Russian Twists
*Rounds 2 and 4 – complete max Jumping Pull-Ups
Tuesday 11.05.24
EMOM x 20 MINUTES
MIN 1 – :45 Sit Ups
MIN 2 – :45 Air Squats
MIN 3 – :45 Plank
MIN 4 – :45 Up/Downs
Wednesday 11.06.24
E2MOM x 10 MINUTES
1:00 Cardio Choice
16 Box Step Ups
Into…
E2MOM x 10 MINUTES
30 Walking Lunges
Max Cardio in Remaining Time
Optional Finisher:
NOT FOR TIME*
40 Floor Press
40 Bicep Curls
40 Skull Crushers
Thursday 11.07.24
EVERY 4:00 x 5 SETS
30 Single Unders
20 Reverse Lunges
20 High Plank to Low Plank to High Plank
30 Single Unders
Max Plank Hold in remaining time
-Rest 1:00- Between Sets-
*Reduce high plank to low plank reps if you run out of time to perform a hold
Friday 11.08.24
Partner Friday!
AMRAP x 22 MINUTES:
60 Alternating DB Devil’s Press
40 Cal Row
60 Sit Ups
40 Narrow Grip Floor Press
Saturday 11.09.24
AMRAP x 20 MINUTES
1 DB Deficit Push-Up
2 (athlete choice) Deadlift
3 DB Hang Power Clean
*Each round, DB Deficit Push-Up increases by 1, Deadlift increases by 2, DB Hang Power Clean increase by 3 reps.
1,2,3…2,4,6…3,6,9…etc.
*DL can be performed with KB, DB, or double DB.