Monday, October 10

WOD: 21 Minute AMRAP

5 Pull-Ups

10 Sit-Ups

15 Air Squats

20 Russian Twists 10/25

 

Tuesday, October 11

Hero WOD: “Dork”

6 Rounds For Time

60 Double Unders

30 Kettlebell Swings 35/55

15 Burpees

*30 Minute Time Cap

 

Wednesday, October 12

Strength: 10 Minute MOMO Plank 25/45

WOD: 15 Minute AMRAP

12 Dumbbell Power Cleans 50/70

20 Latteral Jumps Over Dumbbell

200 Meter Run

 

Thursday, October 13

WOD: 19 Minute Ladder 2,4,6,8…

Alternating Dumbbell Power Snatch 35/50

Goblet Squats 35/55

Step Ups 20/24

*200 Meter Row (after each round)

 

Friday, October 14

WOD: 20 Minute EMOM

Minute 1: 10/12 Calorie Bike

Minute 2: 10 Dumbbell Push Press 70/100

Minute 3: 15 Hollow Rocks

Minute 4: Slam Ball OTS 25/40

 

Saturday, October 15

WOD: Move 1 Gym For Time!!

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