Workouts for 9/28 - 10/4

Monday 9/28

AMRAP20

16 DB Snatches (8/8)

16 Goblet Squats

200m Sprint effort

*Rest 1 MIN*

Then

“Black Jack” (21)

20 Push-ups + 1 Sit-up

19 Push-ups + 2 Sit-up

18 Push-ups + 3 Sit-up

17 Push-ups + 4 Sit-up

16 Push-ups + 5 Sit-up

.

.

.

1 Push-up + 20 Sit-ups

MODS for Zoom/Outdoor/Otherwise: 200m effort is equal to about 1MIN. If you cannot run or don’t have access to a machine, you can do :30 out, :30 in effort or choose a cardio replacement of choice.

Tuesday 9/29

Buy-In: Hill Loop > Row 1000M > AD 100 Cals

Then

6 Rounds of:

5 Scotty Bobs

10 DB Box Step ups (Rack Position)

15 Sit-Ups

Cash-Out: Reverse Hill Loop > Row 1000M > AD 100 Cals

*30 Min Cap*

MODS for Zoom/Outdoor/Otherwise: Modify the Buy-In and Cash-Out cardio portions with a 5-6 MIN cardio replacement of your choice. If you have availability to run, think of 3 minutes out, 3 minutes back in. Or do a 2 round circuit of 3 types of cardio elements @ 1 MIN each: Jumping Jacks, Burpees, Mtn. Climbers, etc. at the beginning and end of this workout.