Monday 11.11.24
CHAD
1000 Step Ups for Time
*Choice to go weighted or unweighted
1/2 CHAD
500 Step Ups for Time
Tuesday 11.12.24 Move 45 At Home
Every 3:00 x 4 Sets:
30 Grasshoppers
10/10 Curtsy Lunges
Max cardio in time remaining
*Rest 1:00 btw sets
AMRAP x 9 MINS
10 Burpee + 3 Side Shuffles
15 Knee Slides
:30 R Side Plank
:30 L Side Plank
Wednesday 11.13.24
10 MIN AMRAP:
12 Alt. DB Snatches
10 Bent Over Flies
8 Plate Front Raises
-Rest 1:00-
6 MIN AMRAP:
10 Alt. DB Snatches
8 Bent Over Rows
6 Plate Ground to Overhead
-Rest 1:00-
CORE FINISH:
3 Rounds:
16 Bird Dogs
16 Dead Bugs
*No Rest between rounds
Thursday 11.14.24 Move 45 At Home
DECK OF CARDS:
Spades – Plank Hand Tap to Object
Hearts – Sit Ups
Diamonds – Lunge + Lunge + Squat
Clubs – Push Ups
*Perform the number of reps for each suit as card is drawn.
Jacks – 11
Queens – 12
Kings – 13
Ace – 14
Joker: 100 Jumping Jacks
Friday 11.15.24
Partner Friday:
In Teams of 2…
21 MIN AMRAP:
20 DB Suitcase Carry*
30 Hanging Knee Raises or Reverse Crunches
30 Burpees or Up/Downs
*Partners perform suitcase carry together, switching bell as needed
All other movements split as needed.
Saturday 11.16.24
20 MIN AMRAP*
40 Toe Taps to Object
30 KB Swings
20 Superman Pulses
10 Air Squats
*Every 3:00, including 0:00 – perform 2 Wall Walks