Week 1 Day 1 A. 3 Rounds 30 Second Side Plank Right 30 Second Side Plank Left 30 Second Rest in Center Plank (***penalty if you come out of plank early - 50 sit ups) B. 3 ... Continue Reading
Women’s Workout: Cycle 5, Week 10, Day 3
A. 3x3 Push Press B. 3x3 Deadlift C. 3x5 Windmills D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 10, Day 2
A. 5-4-3-2-1 Pull Ups B. 20-15-10-5 Box Jumps Weighted Sit Ups C. 4x 10 V Ups 10 Push Ups D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 10, Day 1
A. 3x3 Clean and Jerk B. 5x 10 Heavy Kettlebell Swings C. Tabata Mountain Climbers Burpees D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 9, Day 3
A. 4x 30 Seconds of Handstand Hold at Wall 15 Dragon Flags B. 4x 7 Kettlebell Clean-Squat-Press 14 Russian Kettlebell Swings C. 4x 20 Russian Twists D. Awake and ... Continue Reading
Women’s Workout: Cycle 5, Week 9, Day 2
A. 5x5 Overhead Squat B. 5x10 Suitcase Deadlift C. 25-20-15-10 Burpees Box jumps D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 9, Day 1
A. 3x Max Handstand Hold B. 3x Run or Row 500 meters rest 2-3 Minute between efforts C. Tabata Russian Twist D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 8, Day 3
A. 21-15-9 Close Grip Push Ups Box Jumps B. 5x 5 Kettlebell Halos 5 Box Dips C. 5x 10 V-Ups D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 8, Day 2
A. 3x5 Clean and Jerk Barbell or Kettlebell B. 3x5 Sumo Deadlift C. 5x 10 Burpees 15 Walking Lunges on Each Side D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 8, Day 1
A. 3x 9-7-5 Knees to elbows Pull Ups B. 5x5 Overhead Squat C. 3x 9-7-5 Dragon Flag Weighted Pullover Sit Ups D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 7, Day 3
A. 5x 5 Seated Kettlebell Press (on each arm, in a wide legged seated position on the floor) 5 Clapping Push Ups Rest as needed between sets B. 4x 400 meter Run or Row (rest as needed between ... Continue Reading
Women’s Workout: Cycle 5, Week 7, Day 2
A. 5x 5 Single Leg Deadlift Right and Left 5 Renegade Rows Right and Left rest as needed between sets B. 4x 25 Snatches (Alternating sides every 5 reps) C. 4x 30 Seconds Medicine ... Continue Reading
Women’s Workout: Cycle 5, Week 7, Day 1
A. 3x 3 Broad Jumps 6 Clean 9 Push Press B. 6x 30 Seconds Halos 30 Seconds Bear Crawl C. 1 Mile Row or Run Time Trial D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 6, Day 3
A. 5-10 Minutes working on variations of handstand holds, kick ups, L handstand holds, and handstand push up progressions. B. 5x 5 Push Ups 5 Pull Ups 5 Overhead Squats with Barbell ... Continue Reading
Women’s Workout: Cycle 5, Week 6, Day 2
A. 3x 250 meters Row or Run B. 100 Snatches C. Tabata Handstand Holds at Wall Plank Holds D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 6, Day 1
A. 5x5 Pull Ups Dips (using box or rings) rest as needed between sets B. 9-7-5-2 Overhead Squats Barbell or Kettlebell Burpees with Push Up C. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 5, Day 3
A. 5x Kettlebell Complex on each side 3 Clean 2 Front Squat 1 Press B. 5x5 Turkish Get Ups C. Tabata Kettlebell Swings D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 5, Day 2
A. 3x5 Renegade Rows 3x5 Push Press B. 4x 30 Seconds Mountain Climbers 30 Seconds Air Squats C. 4x 30 Seconds Janda Sit Ups 30 Seconds Flying Lunges D. Awake ... Continue Reading
Women’s Workout: Cycle 5, Week 5, Day 1
A. 3x3 Turkish Get Ups B. 5 Diamond Push Ups 10 Squats 15 Kettlebell Swings C. Tabata Burpees D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 4, Day 3
A. 4x 2 Pistol Squats on Each Leg 4 Pull Ups 6 Front Squat B. 4x 20 Seconds Burpees 20 Seconds Russian Twist C. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 4, Day 2
A. 3x 1 Minute Double Kettlebell Clean 1 Minute Kettlebell Farmers Walk 1 Minute RestB. 3x 30 Seconds Double Kettlebell High Pulls 30 Seconds Flying Lunges B. 3x Max handstand Hold at ... Continue Reading
Women’s Workout: Cycle 5, Week 4, Day 1
A. 3x3 PressB. 4x 10 Push Up 15 Deadlifts 500 Meter Row or Run C. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 3, Day 3
A. 5x5 Deadlift 5x5 Dragon Flag Rest 1-2 minutes between sets B. 5x5 Front Squat 5x5 V Ups Rest 1-2 minutes between sets C. 5 Rounds 10 Heavy Kettlebell Swings Rest 20 Seconds ... Continue Reading
Women’s Workout: Cycle 5, Week 3, Day 2
A. 5 Rounds 5 Overhead Squats using barbell or 2 on each side using kettlebell 5-10 Box or Ring Dips B. 5 Rounds 5 Windmills on each side 5-10 Unbroken Perfect Push Ups C. AMRAP in 8 ... Continue Reading
