Monday October 19th (FitHer)

Warm-up

AMRAP (5 minutes)

10/side single leg pogo jumps

10 truck drivers

10 speed skaters

10 lunges

15 plank jacks

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Workout #1: Strength (Upper Body)

4 Rounds

5 half-keeling SA DB Snatch (L)

5 half Kneeling SA DB Press (L)

I Length (There and Back) SA DB Overhead Carry

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Workout #2: Metcon

AMRAP (14 minutes)

8 Table Top Sit-Ups

8 BB/DB Hang Clean

8/side Farmer Press

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Workout #3: Finisher

For time

20 Hinge Ring Rows

Wednesday October 21st (RoxHer)

Warm-up

2 rounds

1 Minute Cardio

5 Bootstrappers

5 Good Mornings

10 Sit-Ups

20 Sec Dead Hang

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Workout #1: Strength (Lower Body)

5 minute AMRAP

5 Gladiator Deadlift

10 Somersault Squats

rest 2 minutes

5 minute AMRAP

5 Gladiator Deadlift

5/side heel Elevated Squat + Forward lunge

rest 2 minutes

5 minute AMRAP

5 Gladiator Deadlift

5 Uneven Squats + Reverse Lunge

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Workout #2: Metcon

EMOM (16 minutes)

0:45 Skipping

0:45 Plank Jacks -OR- Mountain Climbers

0:45 Fast Feet

0:45 Alternating Pull Over Leg Drop

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Thursday October 22nd (FitHer)

Warm-up

2 rounds

1 Minute Skipping

20 Sec Squat Hold

6 Worlds Greatest Stretch

5 Inchworm

10 Floor Press (light weight)

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Workout #1: Strength (Upper Body)

For Time

5 Wall Walks -OR- Decline Inchworm

50 DB/BB Bench Press -OR- Dumbbell Floor Press

5 Wall Walks -OR- Decline Inchworm

500 Meter Farmer Carry

5 Wall Walks -OR- Decline Inchworm

50 DB/BB Bench Press -OR- Dumbbell Floor Press

5 Wall Walks -OR- Decline Inchworm

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Workout #2: 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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