Monday August 10th (FitHer)

Warm-up

AMRAP (5 minutes)

10/side single leg pogo jumps

10 plank jacks

5 inchworm + push ups

5 bootstrappers

3/side worlds greatest stretch

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Workout #1: Strength (Lower Body)

Circuit 1: 40 sec work/20 sec rest

Eccentric squats*

staggered squats* (Right leg forward)

Circuit 2: 40 sec work/20 sec rest

Eccentric squats*

staggered squats* (Left leg forward)

Reverse lunge* (Left leg forward)

curtsey lunge* (Left leg forward)

Circuit 3: 40 sec work/20 sec rest

Eccentric squats*

staggered squats* (Right leg forward)

Reverse lunge* (Right leg forward)

curtsey lunge* (Right leg forward)

Sumo squats (heavy)

Lateral squat* (Right)

Circuit 4: 40 sec work/20 sec rest

Eccentric squats*

staggered squats* (Left leg forward)

Reverse lunge* (Left leg forward)

curtsey lunge* (Left leg forward)

Sumo squats (heavy)

Lateral squat* (Left)

When you see * weights are held in a farmer carry

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Workout #2: Metcon

AMRAP (20 minute)

6 inchworm plate slides

20 Dumbbell/Barbell Bent Over Row

20 Box Jump

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Tuesday August 11th (RoxHer)

Warm-up

2 Rounds

5/5 Reverse Lunge + Rotation

8 Tempo Air Squats (3s down)

10 Bird Dogs (5/side)

10 Mini Band Lateral Steps (5/side)

into

2 Rounds

20 Pogo Hops

3 Squat Jump

3 Broad Jump

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Workout #1: Strength (Upper & Lower Body)

3 sets

5 Strict Press (RPE 8)

3 lengths sled push

4 sets

5 Romanian Deadlift (RPE 8)

4 broad jumps (max distance)

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Workout #2: Metcon

2 or 3 rounds

300 single skips or 150 Double Unders

100 Air Squats

50 Alternating DB Snatches

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Thursday August 13th (FitHer)

Warm-up

2 rounds

1 min cardio

5 inchworm + push up

5 plate G2O

10 Walking Lunge (5 per side)

10 supermans

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Workout #1: Strength (Upper Body)

4 Rounds

Hex press

chest fly

You are going to do each movement until failure. You will start with heavy weight and drop the weights after every set.

2 rounds

10 push ups + 4 taps

20-30 second bottom of push up hold

7 bottom up knee push ups

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Workout #2: Metcon

Ladder 10-20-30-30-20-10 (20 minute time cap)

Gorilla Row

weighted sit ups/decline sit-ups/weighted decline sit-ups

half kneeling DB Press

3 rope climbs after each set

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