Thursday July 23rd (FitHer)

Warm-up

AMRAP 5 minute

40 skips

5 inchworm to push-up

40 skips

5 bootstrappers

5 shoulder openers

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Workout #1: Strength

3 Sets

10 DB hammer 90 degree raises

10 DB half-up rotation

10 DB shoulder press

10 DB up to half rotation

10 hammer 90 degree raises

4 Sets

20 DB Alt Box Step Up

20 alt standing external plate slides

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Workout #2: SmasHer

4 Sets

4:00 AMRAP

1 minute bike

10 box jumps

10 hanging knee raises

3 Bar Muscle Ups

-rest 1:00 b/t sets-

*You will pick up where you left off each AMRAP.

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Workout #3: Core

Tabata

barbell ab roll-out

Thursday July 23rd (RoxHer)

Warm-up

AMRAP 5 minute

40 skips

5 inchworm to push-up

40 skips

5 bootstrappers

5 shoulder openers

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Workout #1: Strength (Full Body)

3 Sets

10 DB hammer 90 degree raises

10 DB half-up rotation

10 DB shoulder press

10 DB up to half rotation

10 hammer 90 degree raises

4 Sets

20 DB Alt Box Step Up

20 alt standing external plate slides

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Workout #2: Cardio

For time

1 km run (test day)

into

5 Sets:

40s Work/20s Rest

Burpee Broad Jump

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Workout #3: Core

Tabata

barbell ab roll-out

Saturday July 25th (RoxHer)

Warm-up

2 rounds

20 jumping jacks

15 air squats

10 sit-ups

5 push-ups

50 skips

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Workout #1: Endurance

1 Round

3 Min Echo Bike

3 Min Sled Push

3 Min Run

1 Min Rest

1 Round

3 Min Rowing

3 Min Sled Pull

3 Min Run

1 Minute rest

1 Round

3 Min Echo Bike

3 Min Walking Lunges

3 Min Run

1 Min Rest

3 Min Wall Balls

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Workout #2: Strength

EMOM X 10 Min

12-15 FloorPress

12-15 ring rows

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Workout #3: Core

For Time

60 alt v-ups or 30 PVC -v-ups