Monday December 22nd(FitHer)

Warm-up

2 rounds

30 second in and out forwards

5 bootstrappers

5 pvc good mornings

10 wide out drops

30 sec plank

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Workout #1: Full Body

5 Rounds

10 Right single arm DB shoulder press + Left KB farmer carry

10 Left single arm DB shoulder press + Right KB farmer carry

5 rounds

6 Bosuball Kettlebell pulls (partner does squat hold)

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Workout #2: Full Body

20 minute AMRAP

20 single DB box step-overs

20 single arm BD clean or 10 BB clean

50 single skips or 25 double unders

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Workout #3: Upper Body

Tabata

Plank

Monday December 22nd (BoxHer)

Warm-up

2 rounds

8 good mornings

10 plat ground to overhead

10 alternating lunges

5 push-ups

250m row

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Workout #1 (Boxing)

90 sec rounds/20 sec rest

Round 1: Right hook/cross

Round 2: cross/lean back cross/Left uppercut

Round 3: jab/cross/ Left hook

Round 4: Right hook/ Right hook/jab

Round 5: jab/cross/jab/right uppercut

Round 6: Boxer’s choice

Repeat, but switch pad holders

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Workout #2 (Strength & Conditionning)

20 minute AMRAP

20 single DB box step-overs

20 single arm BD clean or 10 BB clean

50 single skips or 25 double unders

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Tuesday December 23rd (FitHer)

Warm-up

2 rounds

25 jumping jacks

10 lunges

5 boot strappers

5 inchworm

10 sit ups

5 push ups

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Workout #1: Full Body

12 Days of Christmas

1 manmaker/wall-walk

2 Thruster

3 hang squat clean

4 push press

5 deadlifts

6 weighted reverse lunges

7 push-ups

8 bicep curls

9 DB jump overs

10 single arm snatch

11 weighted sit-ups

12 devil press step-ups

Perform like the workout like the “12 Days of Christmas” song. In round 1 perform 1 manmaker. In round 2 perform 2 thrusters and then one mapmaker. In round 3 perform 3 hang squat clean, then 2 thrusters, then 1 manmaker. Continue adding a new exercise each round.

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