Monday, September 19th
FULL-BODY STRENGTH
5 SETS FOR MAX REPS
1:00 Slow DB Goblet Squats
1:00 Single DB Strict Press
-Rest 1:00 b/t Sets-
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 10 MINUTES
30 Double Unders or 60 Single Unders
15 Single DB Push Press*
10 Up-Downs
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1 – :45 DB Weighted Sit-Ups
MIN 2 – :45 Single DB Floor Press
MIN 3 – :45 Squat Thrust
*Hold DB across chest
(No Measure)
FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext
(No Measure)
Wednesday, September 21st
BODYWEIGHT PUMP
DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Alt Reverse Lunges
MOVT 2 – V-Ups
*Alternate between both movements for 1 set.
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
AMRAP x 12 MINUTES
10 Burpee + Tuck Jump
12 Jumping Lunges
14 Glute Bridges
-Rest 2:00-
AMRAP x 8 MINUTES
6 Burpee + Tuck Jump
10 Jumping Lunges
12 Glute Bridges
(Score is Rounds + Reps)
FINISHER
“TABATA” 4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Plank
(No Measure)
Friday, September 23rd
FULL-BODY STRENGTH
EMOM x 6 MINUTES*
:30 Elbow to Hand Push-Up** + :30 Plank Hold
Into…
EMOM x 6 MINUTES
:30 Alt DB Snatch + :30 Squat Hold
*No rest between EMOMs *
*Starting in Elbow Plank, shift weight onto Hands, then back to Elbows
(Score is Weight)
FULL-BODY SPRINT WORKOUT
EMOM x 4 MINUTES
10-12 Alt Single DB Up-Downs
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :45 Alt DB Snatch
MIN 2 – :45 Double Unders
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :45 Alt Single DB Up-Downs
MIN 2 – :45 Double Unders
(No Measure)
FINISHER
1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold
(No Measure)
