Monday, October 3rd
FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:00 – DB Goblet Step-Up
1:00 – :30 Slow DB Split Squat (R) + :30 Slow DB Split Squat (L)*
1:00 – DB Quad Crawl*
-Rest 1:00 b/t Sets-
*Use two DBs for Split Squats and DB Quad Crawl
(Score is Reps)
FULL BODY WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Max Devil’s Press
MIN 2 – :45 Plank
MIN 3 – :45 Max DB Hollow Flutter Kicks
MIN 4 – :45 Cardio Choice
(Score is Reps)
FINISHER
5 SETS (:20 on/:10 off)
MVMT 1 – V-ups
MVMT 2 – Hollow Hold
(No Measure)
Wednesday, October 5th
BODYWEIGHT PUMP
AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats
-Rest 1:00-
AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
EMOM x 21 MINUTES
MIN 1 – :50 Max Alt Reverse Lunges
MIN 2 – :50 Max Controlled Sit-Ups
MIN 3 – :50 Max Single DB Russian Swings
(Score is Reps)
FINISHER
EMOM x 5 MINUTES
15 Supermans + Max Plank Hold
(No Measure)
Friday, October 7th
FULL-BODY STRENGTH
5 SETS ON A 15:00 CLOCK…
8/8 Slow DB Supported Bent Over Row
8/8 Slow DB Single Arm Floor Press
16 Alt Plank Rows*
*In the top of a Push-Up, alternate Row (R) + Row (L)
-Rest As Needed b/t Sets-
(Score is Weight)
FULL-BODY SPRINT WORKOUT
ON A 8:00 CLOCK…
2:00 Cardio Choice
40 Crossbody Mountain Climbers
30 DB Toe Taps
20 Squat Thrusts
Max Plank Hold in Remaining Time
-Rest 2:00-
ON A 8:00 CLOCK…
2:00 Cardio Choice
20 Squat Thrusts
30 DB Toe Taps
40 Crossbody Mountain Climbers
Max Plank Hold in Remaining Time
(Score is Max Plank Time)
FINISHER
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)
(No Measure)
