Monday September 14th (FitHer)

Warm-up

5 minute AMRAP

0:45 Cardio of Choice

0:20/0:20 Side Plank

16 Russian Twist

0:20/side Static Lunge Hold

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Workout #1: Strength (Upper Body)

3 sets

Seated Dumbbell Strict Press

3 sets

Max Double Dumbbell Hammer Curls

Max Dumbbell Rear Dealt Fly

*Take each set to failure

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Workout #2: Metcon

4 rounds

Station 1: Battle Rope Waves

Station 2: Slam Balls

Station 3: plank shoulder taps

Station 4: Ring Rows

Each station is 50 seconds work/15 second rest

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Tuesday September 15th (RoxHer)

Warm-up

5 minute AMRAP

5 Good Mornings

10 Glute Bridges

10 squats

1 minute skipping

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Workout #1: Strength (Lower Body)

3 sets

10 Front Squats @ RPE 6

3 Front Squats @ RPE 8

3 sets

20 Dumbbell Front Rack Walking lunges

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Workout #2: Metcon

3 sets

1 minute Sled Push

1 Minutes Sled Pull

3 sets

1 minute Bike Erg

1 minute Ski Erg

3 sets

1 minute DB/BB Thrusters

1 minute Box Jumps

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Thursday August 27th (FitHer)

Warm-up

5 minute AMRAP

1 minute skipping

6 swimmers

5 DB Shoulder to overhead

10 squats

6 alt. samson stretch

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Workout #1: Strength (Upper Body)

8 rounds (hang cleans)

3 X 5 reps

2 X 3 reps

3 X 3 reps

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Workout #2: Metcon

For time (14 minute time cap)

50 power cleans

40 hammer strikes

30 press

20 renegade row (each hand)

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Workout #3: Finisher

Tabata

planks