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!!