Link to this week's daily zoom meetings: https://us04web.zoom.us/j/77153711468
Monday. 10 RFT: - 200ish m Run (sub 1-2 minute quick cardio if can't run) - 10 - 15 Single-arm DB/DB OH Squat (sub front squat if OHS doesn't feel good) - Rest 1 minute between rounds, run fast! - Have more time? Go outside and PLAY! Tuesday. 17 EMOM: - 20 KB/ DB Swings - 20 KB/DB/Awkward Object Deadlift (the more awkward the better, this is real life) - 20 Floor Bench Press - Handstand Hold (or plank) Core: 3 Rounds, not for time: - 10/10 SA Bent-over Row - 20 Weighted Sit-up - 30 Weighted Glute Bridge - 40 Weighted Flutter Kicks Wednesday. 7 x 3 min AMRAP: - 12 DB/KB Snatch - 6 Lateral Burpee (over DB/KB) - 12 DB/KB Reverse Lunge - 6 Lateral Burpee (over DB/KB) Core: 8 minute accumulated Plank. *Each time you drop stop and do 12 burpees! (make sure you stop your clock during burpee time) Thursday: 5 Rounds: - 3:00 Minute Farmer Carry/ Hold - 5 Inchworms - 2:00 Front Rack Carry/ Hold - 10 High Jumps (jump over something relatively high, like you were doing a box jump) - 1:00 OH Waiter's Walk/ Hold - 20/20 Roman Twist Friday:
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October 2021
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