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Wednesday February 11th(BoxHer)

    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

    Workout #1: Hand pads

    90 second rounds-20 second rest

    Round 1: Cross - left hook - cross

    Round 2: Jab – Jab – Cross – Right Hook

    Round 3: Left Uppercut – Cross – Left Hook – Cross

    Round 4: Jab- Cross- Jab- Hook

    Round 5: 4 Uppercuts – 4 Hooks

    Round 6: Boxer’s choice


    Repeat, but switch pad holders

    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


     

    Thursday February 12th & Friday February 13th (FitHer)

      Warm-up

      1 minute cardio


      3 rounds

      5 slow single DB curl

      5 slow seated single DB shoulder press

      5 scap pull-ups


      1 minute cardio

      Workout #1: Core

      6 rounds

      10 BB rollout/5 plank walk out

      10 squat jacks


      Workout #2:Cardio

      8 rounds


      cardio machine

      30 second sprints

      60 second rest


      change cardio machine each time


      Workout #3:Metcon

      40-30-20-10

      thrusters

      slam balls

       

      Sunday February 15th (FitHer)

        Warm-up

        2 rounds

        8 good mornings

        10 plat ground to overhead

        10 alternating lunges

        5 push-ups

        250m row

        Workout #1: Metcon

        AMRAP (10 minute)

        partner workout

        2 box jumps- Partner 1

        2 Synchronized Thrusters

        2 box jumps- Partner 2

        2 Synchronized Thrusters

        4 box jumps - Partner 1

        4 Synchronized Thrusters

        4 box jumps - Partner 2

        4 Synchronized Thrusters

        Workout #2: Metcon

        3 ROUNDS

        P1 - Squat Hold

        P2 - 10 Plate G2O

        swap


        then


        3 ROUNDS

        P1 - single arm waiter Hold

        P2 - 10 Plate Lunge

        swap


        then


        3 ROUNDS

        P1 - Weighted Plank

        P2 - 6 Burpee to Plate

        swap


        1 Round = When both have completed P1 + P2

        Workout #3: Metcon

        EMOM (12 minute)

        partner workout

        Minute 1: seated med ball rotational pass

        Minute 2: lateral lunge with throw

        Minute 3: high 5 plank

        Minute 4 med ball passes


         
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