April 13 - 17

Please join us on Zoom at noon Monday - Friday! You can click here to join or use...
Meeting ID: 761-2822-9196

All workouts should take about 30 minutes. Don't be afraid to get creative with your "weight" and reps. I've written these workouts as if you have a single KB or DB so adjust accordingly to your situation.

As always, please let me know if you have any questions or concerns, you can text me at 620-218-1971.

Monday. 30 EMOM:
1. Reverse Lunge + Bicep Curl
2. "Break Dancer"
3. KB/DB Swing
4. Plank w/ Pull Through
5. Up-downs (a burpee w/o the push-up aka. "Hiccups")

Tuesday. For Time:
150 SA Thrusters*
*EMOM perform 5 lateral burpees over the KB/DB

Wednesday. 10 Rounds
- 10 Bent-over Row
- 10 "Box Jump" Overs (be creative but remember the #1 rule here)
- 1 minute rest between rounds

Thursday. 14 AMRAP
- 12 Alternating SA Snatches
- 6/6 SA Press
- 12 Wide-stance Goblet Squat
*Rest a few minutes*
14 AMRAP
- 14 Weighted SU
- 14 Windmills
​- 14 Superman with Lat Pulldown

Friday. NHS