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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
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October 2021
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