Monday October 26th (FitHer)

Warm-up

2 rounds

1 minute cardio

10 squat w twist L/R

10 banded pull aparts

10 glute bridge

10 scap push ups

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Workout #1: Strength (Upper Body)

4 sets

6-8 Strict Press @ RPE 9

4 sets

15-20 Rear Delt Fly

10-12 Self Assisted Pull up

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Workout #2: Metcon

15 minute AMRAP

2-4-6-8 ...reps of:

-burpees

-Single Arm Seated Shoulder Press

*Performed with dumbbell in opposite arm at full extension.

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Workout #3: Finisher

For time

100 Plate Ground to Overhead

Tuesday October 27th (RoxHer)

Warm-up

AMRAP 5 minutes

45 Seconds Skierg

5 Up-Downs

10 Squat with Plate Press

10 Plate Overhead Straight Leg Sit-Ups

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Workout #1: Strength (Upper Body)

EMOM (12 minutes)

Min 1: 10 Dumbbell Lateral raise

Min 2: 0:30 Dumbbell Wall BIcep Curl

Min 3: 10/10 side Plank Hip Touch

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Workout #2: Strength (Lower Body)

Every 5:00 X 4 Sets

200m Row/180m SkiErg/400m BikeErg

20 Bodyweight Bulgarian Split Squat

10/side Pistol to Box

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Workout #3: Finisher

AMRAP (7:00 minutes)

10 Candlestick Toe Touches

10 Heel Touches

10 PVC Deadbugs

Thursday October 29th (FitHer)

Warm-up

AMRAP 5 minutes

30 Mountain Climber

30 Jumping Jacks

20 Front Plank Shoulder Tap

10 Down Dog + Toe Tap

10 Single Leg Romanian Deadlift

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Workout #1: Strength (Lower Body)

3 Rounds

15 (Right) Unbroken No Lockout Assisted Step Up

15 (Right) Banded side steps

30 Second Bear Plank Hold

30 Second Superman Hold

15 (Left) Unbroken No Lockout Assisted Step Up

15 (Left) Banded side steps

30 Second Bear Plank Hold

30 Second Superman Hold

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Workout #3: Finisher

Tabata

Plank Drag Throughs

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