Monday 11.18.24
25 MIN EMOM (For Quality)
MIN 1 – :40 Bike or Row
MIN 2 – :40 Double DB Curl to Press
MIN 3 – :40 Bike or Row
MIN 4 – :40 Double DB Thruster
MIN 5 – :40 Static Hold
R1: Plank
R2: Side Plank (Switch at :30)
R3: Hollow/Tuck Hold
R4: Wall Sit
R5: Dead Hang
Tuesday 11.19.24 Move 45 at Home
EMOM x 21 MINUTES
MIN 1 – :45 Alt Cossack Squats
MIN 2 – :45 Cardio Choice
MIN 3 – :45 Sit-Ups
Wednesday 11.20.24
ON A 3:00 CLOCK…
Max Double DB Up-Down
Into…
AMRAP x 6 MINUTES
16 Lateral Hops Over DB
8 DB Push Press
16 DB Slides
Into…
ON A 3:00 CLOCK…
Max Double DB Up-Down
Into…
AMRAP x 5 MINUTES
16 Lateral Hops Over DB
8 DB Push Press
16 DB Slides
Into…
ON A 3:00 CLOCK…
Max Double DB Up-Down
Thursday 11.21.24 Move 45 at Home
2 Rounds:
ALT TABATA, 8 SETS (:20 ON / :10 OFF)
MOVT 1 – Plate G2OH
MOVT 2 – Burpees
-Rest 1:00-
2 Rounds
ALT TABATA, 8 SETS (:20 ON / :10 OFF)
MOVT 1 – Goblet Squats
MOVT 2 – Russian Twists
FINISHER:
ALT TABATA, 8 SETS (:20 ON / :10 OFF)
MOVT 1 – High Knees
MOVT 2 – Butt Kickers
Friday 11.22.24
Partner Friday!
AMRAP x 20 MINUTES*
2 Push-Ups
3 DB Upright Rows
4 DB Goblet Squats
5 Burpees
P1 completes 1 round of work while P2 accumulates CALS on Bike or Rower. Partners switch after P1 completes 5 Burpees.
Saturday 11.23.24
4 SETS FOR MAX REPS
1:00 DB Reverse Lunges
1:00 First Cardio Choice*
1:00 Weighted Glute Bridge
1:00 Second Cardio Choice*
-Rest 1:00 b/t Sets-
CORE FINISHER:
3 Rounds Not For Time
:30 L Side Plank
25 Weighted Sit Ups
:30 R Side Plank
*Cardio Options:
Cals on a Bike/Row/Ski Erg
Shuttle Runs
Single Unders
Burpees