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Monday August 24th (FitHer)

    Warm-up

    5 minute AMRAP

    10 plank toe taps

    20 jumping jacks

    5 bootstrappers

    20 mountain climbers

    10 good mornings


    Workout #1: Strength (Full Body)

    3 Rounds

    8 (R) Split Squat + Single Arm Dumbbell Shoulder Press

    8 (L) Split Squat+ Single Arm Dumbbell Shoulder Press


    4 Rounds

    8 Alternating Dumbbell Bent Over Row (With 3 Second Pause)

    1 minute Dumbbell Squat (choose weight wisely)


    Workout #2: Metcon

    Pyramid (1-20)

    alternate between these 2 movements

    Deadifts

    tire flips



     

    Tuesday August 25th (RoxHer)

      Warm-up

      2 rounds

      1 min cardio

      5 inchworm + push up

      5 plate G2O

      10 Walking Lunge (5 per side)

      10 supermans

      Workout #1: Strength (Lower Body)

      4 rounds

      10 box jumps

      15 KB swings


      3 rounds

      8-12 weighted deficit reverse lunge + knee drive (right)

      6-8 weighted step downs (right)

      8-12 weighted deficit reverse lunge + knee drive (left)

      6-8 weighted step downs (Left)


      Workout #2: Metcon

      4 Sets

      200m Run

      20/15 Calorie Row

      14 lunge wall ball

      -rest 1:00 b/t sets


       

      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

        Workout #1: Strength (Upper Body)

        8 rounds (hang cleans)

        3 X 5 reps

        2 X 3 reps

        3 X 3 reps

        Workout #2: Metcon

        For time (14 minute time cap)

        50 power cleans

        40 hammer strikes

        30 press

        20 renegade row (each hand)

        Workout #3: Finisher

        Tabata

        planks

         
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