4 Rounds
10 Overhead KB/DB Swings
1 Minute of Continuous Movement*
10 Goblet Squats
15 Minute AMRAP
30 Single Unders or Taps
10 Push Up + Taps
10 Single Arm Bent Over Row, R
10 Single Arm Bent Over Row, L
8 Rounds
12 Alternating Goblet Lunges
8 Sit Ups
2 Sets
Each Set is 7 Min AMRAP
10 Eye Level Swings
30 Seconds of Continuous Movement*
10 Squat + Press
REST 1 Minute Between Sets
12 Min AMRAP
12 DB/KB Deadlifts
12 Inverted Rows
12 DB/KB Deadlifts
12 Low Jump Overs
5 Rounds
1 Minute of Continuous Movement*
1 Minute of Air Squats
16 Minute AMRAP
1 Minute Jog/Run, Row, Bike, Taps, Low Step Ups, Single Unders
12 Sit Ups
8 Unweighted Lungesters
No weight needed today!
October is Breast Cancer Awareness month and longtime SP Member and breast cancer survivor, Sandra Zori, is using this workout as a part of her fundraiser to raise funds for Barbells for Boobs! Head to her IG: @thefightingfox for all of the info and to enter to win a sweet barbell!
10 Min AMRAP
6 DB Hang Power Cleans
6 Shoulder Press
6 Burpees
8 Rounds
30 Seconds of Hop or Skip Overs
30 Seconds of Alternating Unweighted Step Up
30 Seconds of Rest
No weight needed today!
5 Rounds
7 DB Hang Power Snatch, Right
7 DB Hang Power Snatch, Left
14 Low Jump or Jump Over
1 Min of Continuous Movement
15 Min AMRAP
12 Alternating Unweighted Lunges
8 Inverted (TRX/Ring) Rows
4 Inchworms
No weight needed today!
10 Rounds
8 Squat + Press
8 DB/KB Deadlifts
12 Min AMRAP
1 Min of Continuous Movement
10 TRX/Ring Rows
8 Overhead KB/DB Swings
6 Burpees
3 Sets
Each Set is a 4 Min AMRAP
10 Alternating Unweighted Step Ups
10 Shoulder Press
20 Hop or Skip Overs
Rest 1 Minute between Sets
5 Minute Run/Jog/Walk
then
5 Rounds
10 DB/KB Hang Power Clean
10 Goblet Squat
10 Burpee
6 Rounds
3 Unweighted 1/2 Get Ups, Right
3 Unweighted 1/2 Get Ups, Left
14 DB/KB Deadlift
3 Sets
Each Set is a 4 Minute AMRAP
9 DB/KB Deadlifts
6 DB/KB Hang Power Cleans
3 Burpees
Rest 1 Min Between AMRAPs
Every 2 Minutes for 10 Minutes (5 Total Rounds)
10 TRX/Ring Rows
10 Low Jump Overs
Max Reps of Air Squats
No weight needed today!
5 Rounds
12 Alternating Unweighted Step Ups
30 Seconds of Continuous Movement*
8 Push Ups
30 Seconds of Continuous Movement
10 Min AMRAP
10 Sit Ups
15 Eye Level Kettlebell Swings
20 Single Unders or Taps