Monday, September 26th
FULL-BODY STRENGTH
AMRAP x 10 MINUTES
10 Single DB Suitcase Deadlift (R)
10 DB Ground to Overhead 1
0 Single DB Suitcase Deadlift (L)
20 DB Slides
(Score is Weight)
FULL-BODY WORKOUT
E2MOM x 8 SETS
12 Single DB Ground to Overhead
12 Alt Single DB Lunges
Plank until next interval
(Score is Weight)
FINISHER
FOR QUALITY
Max Time in Any Style Plank for 2:00
-Rest 1:00-
Max Time in Any Style Plank for 2:00
(No Measure)
Wednesday, September 28th
BODYWEIGHT PUMP
EMOM x 9 MINUTES
MIN 1 – :45 Max Double Unders
MIN 2 – :45 Inch Worm + Push-Up
MIN 3 – :45 Alt Reverse Lunges
(No Measure)
FULL-BODY SWEAT WORKOUT
2 SETS
ON A 10:00 CLOCK…
60 Box Step-Ups
50 Double Unders
40 DB Goblet Squats
30 Single DB Push Press
20 Alt DB Up-Downs
Max Cardio Choice in Remaining Time
-Rest 2:00 b/t sets-
(Score is Weight)
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
(No Measure)
Friday, September 30th
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
12/12 Single Leg DB Romanian Deadlift
10 DB Deficit Push-Ups
(Score is Weight)
FULL-BODY SPRINT WORKOUT
EMOM x 6 MINUTES
MIN 1 – :25 Up-Down + Mountain Climber/ :25 Plank
MIN 2 – :50 Max Alt DB Snatches
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :25 Burpees + Extra Push-Up / :25 Plank
MIN 2 – :50 Max Alt DB Snatches
– Rest 1:00 –
EMOM x 2 MINUTES
MIN 1 – :50 Burpees
MIN 2 – :50 Max Alt DB Snatches
(Score is Reps)
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-
(No Measure)
