Monday February 9th (FitHer)

Warm-up

2 round

30 second jumping jacks

3 X 5 second/side samson lunge

6 bootstrappers

30 second heel sit

10 push ups

30 second skipping

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Workout #1: Lower Body

Back squats /DB shoulder rack squats

2 sets X 12 reps

2 sets X 8 reps

2 sets X 5 reps

2 sets X 2 reps

3 sets

8/side Bulgarian split squat

8 Broad jumps

3 sets

12 kettle bell RDL

8/side single leg deficit squat

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Workout #2: Metcon

AMRAP (16 minutes)

14 box jumps

28 KB swings

28 alternating med ball v-ups

28 strokes skierg

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Monday February 9th (BoxHer)

Warm-up

2 round

30 second jumping jacks

3 X 5 second/side samson lunge

6 bootstrappers

30 second heel sit

10 push ups

30 second skipping

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Workout #1: Hand pads

90 second rounds-20 second rest

Round 1: Jab – Cross – Hook (Pyramid on the hook)

Round 2: Jab – Right uppercut – Left hook- Cross

Round 3: Jab – Cross – Jab – Left Hook - Cross

Round 4: 4x hooks – Left Uppercut – Left Hook -Jab - Cross

Round 5: Jab - left hook - cross - left hook

Round 6: Boxer’s choice

Repeat, but switch pad holders

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Workout #2: Metcon

AMRAP (16 minutes)

14 box jumps

28 KB swings

28 alternating med ball v-ups

28 strokes skierg

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Tuesday February 10th & Wednesday February 11th (FitHer)

Warm-up

5 minute

30 hop Overs

30 Second Goblet Squat Hold

5 goblet good mornings

3 Clockwise / 3 CCW Halos

15 Eye Level Dumbbell Swing

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Workout #1: Upper Body

3 sets

12 scap pull ups

12 at pull overs

12 supinated barbell bent over row

3 sets

12 skull crusher (curl bar)

12 supported tricep kickback

12 straight arm press back

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Workout #2: Metcon

40 sec work/20 sec rest (4 rounds)

single KB row (right)

single KB row (Left)

diamond push-up

into

AMRAP (10 minute)

10 ring rows

12 Double DB cleans

14 (7/side) narrow press dead bug

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