monday, september 14, 2026

Monday

9/14/2026

A. 3 minute AMRAP

Bike erg 12/9 calories or Ski erg 9/7 calories 

10 Dual kb/DB Snatches @ 35#/20#-26# per hand

rest 1:00

3 minute AMRAP

Echo bike 12/9 calories 

Handstand walk 30ft or 12-16 alternating Shoulder taps

rest 1:00

3 minute AMRAP

“Cindy”

5 pull-ups 

10 push-ups 

15 air squats 

rest 1:00

x3 sets

essentials 9-14-26 

A. 15 min EMOM 

min 1: 10-12 barbell push press 

min 2: slam ball bear crawl x50ft 

min 3: 8-10 box/plate jumps 

rest 3:00 

15 min EMOM 

min 1: Ski erg 8 cals 

min 2: 6-8 SB squats 

min 3: 8-10 hanging knee raises/ T2B

3 sets

15 barbell bicep curls 

15 DB hammer curls

30 banded tricep pushdowns