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Skill Work for Solid Upper Body Strength, Core, and Midline Stability

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

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Women’s Workout: Cycle 5, Week 10, Day 3

A. 3×3 Push Press B. 3×3 Deadlift C. 3×5 Windmills D. Awake and Evolve

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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

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Women’s Workout: Cycle 5, Week 10, Day 1

A. 3×3 Clean and Jerk B. 5x 10 Heavy Kettlebell Swings C. Tabata Mountain Climbers Burpees D. Awake and Evolve

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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

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Women’s Workout: Cycle 5, Week 9, Day 2

A. 5×5 Overhead Squat B. 5×10 Suitcase Deadlift C. 25-20-15-10 Burpees Box jumps D. Awake and Evolve

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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

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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

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Women’s Workout: Cycle 5, Week 8, Day 2

A. 3×5 Clean and Jerk Barbell or Kettlebell B. 3×5 Sumo Deadlift C. 5x 10 Burpees 15 Walking Lunges on Each Side D. Awake and

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Women’s Workout: Cycle 5, Week 8, Day 1

A. 3x 9-7-5 Knees to elbows Pull Ups B. 5×5 Overhead Squat C. 3x 9-7-5 Dragon Flag Weighted Pullover Sit Ups D. Awake and Evolve

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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

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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

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Reviews

Chris Bumstead gym photo Instagram June 2022
Bodybuilder Chris Bumstead Leaves No Weight Unlifted With Punishing Leg Workout
Petar Klancir Physique June 2022
Bodybuilder Petar Klančir Looks Positively Ripped in Stunning Comparison to Past Physique
Kyle Farnsworth MLB to bodybuilding June 2022
Former MLB Pitcher-Turned Bodybuilder Kyle Farnsworth Completely Transformed His Physique
Rhianon Lovelace Unofficial WR Traditional June 2022
Strongwoman Rhianon Lovelace (U64KG) Deadlifts Unofficial World Record of 280 Kilograms in Training
person outside doing chin-ups at sunrise
How to Do the Chin-Up for Bigger Arms and a Stronger Back
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