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