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
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
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
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
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
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
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
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
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
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
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
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
