A. 5x 25 Walking Kettlebell Swings 15 Air Squats 10 Push Ups B. 3x3 Turkish Get Ups C. Tabata Snatch D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 2, Day 3
A. 3x 30 Seconds of Handstand Holds at Wall B. 3x 6 Broad Jumps 6 Push Press Right and Left C. 3x 500 Meter Run or Row Rest at least 3-4 minutes between efforts D. Awake and ... Continue Reading
Women’s Workout: Cycle 5, Week 2, Day 2
A. 5x5 Press 5x5 Box Dips B. 24-12-6 Box Jumps Air Squats Janda Sit Ups C. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 2, Day 1
A. 3X5 Clean And Jerk B. 4X 25 Tactical Lunges 15 Burpees 10 Push Ups C. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 5, Week 1, Day 3
A. 5x5 Front Squat 5x15 Dragon Flag B. 5-4-3-2-1 Pull Ups with bands, strict or weighted Rest as needed between sets C. 3x45 Seconds Russian Twist 3x45 Seconds Janda Sit ... Continue Reading
Women’s Workout: Cycle 5, Week 1, Day 2
A. 5X5 Alternating Kettlebell Cleans 5X5 Deadlift Barbell or Kettlebell Rest at least 2 minutes between sets B. 2x 400 Meter Run or Row Rest 2-3 minutes between each set C. Tabata ... Continue Reading
Women’s Workout: Cycle 5, Week 1, Day 1
A. 3X5 Kettlebell Windmill B. 3x5 Strict Press (Barbell or Kettlebell) C. AMRAP in 11 Minutes 5 Close Grip Push Up 7 Air Squats 9 Kettlebell Swings D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 4, Week 13, Day 3
A. 3 Rounds 1 Minute Row or Run 1 Minute Push Press 1 Minute Run or Row 1 Minute Air Squat 1 Minute Rest B. 5 x 15 Russian Twist (Rest as needed between ... Continue Reading
Women’s Workout: Cycle 4, Week 13, Day 2
A. Tabata Mash Up Wall Handstand Holds Burpees B. Tabata Mash Up ½ Turkish Get Up Plank Hold C. Tabata Mash Up Kettlebell Snatch Kettlebell Front ... Continue Reading
Women’s Workout: Cycle 4, Week 13, Day 1
A. 15-12-9-6 Front Squat Push Ups B. 3 Rounds 1 Minute of Farmers Walk 1 Minute Rest 1 Minute Double Russian Kettlebell Swings C. 3 x 45 Seconds V ... Continue Reading
Women’s Workout: Cycle 4, Week 12, Day 3
A. 3 Rounds 1 Minute of Kettlebell High Pulls (alternating arms as needed) 1 Minute of Box Jump 1 Minutes of Kettlebell Strict Press (alternating arms as needed) 1 Minute Row 1 Minute V ... Continue Reading
Women’s Workout: Cycle 4, Week 12, Day 2
A. Tabata Row B. 7 Rounds for Time 3 Kettlebell Overhead Squats on Each Arm 6 Push ups 9 Star Jumps C. Tabata Superman D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 4, Week 12, Day 1
A. 5 Rounds 30 Seconds of Push Press 10 Seconds of Rest 30 Seconds of Alternating Flying Lunges 10 Seconds of Rest B. 5 x 5 Diamond Push Ups 5 x 10 Box ... Continue Reading
Women’s Workout: Cycle 4, Week 11, Day 3
A. 5 Rounds 5 Cleans Right and Left 7 Alternating Kettlebell Swing 9 Knees to Elbows or Toes to Bar B. Row/Run 2 x 400 Meters (resting 2 minutes between ... Continue Reading
Women’s Workout: Cycle 4, Week 11, Day 2
A. 5 Rounds 30 Seconds of Push Press 10 Seconds of Rest 30 Seconds of Alternating Flying Lunges 10 Seconds of Rest B. 5 Rounds 30 Seconds of Kettelbell Double Clean 10 ... Continue Reading
Women’s Workout: Cycle 4, Week 11, Day 1
A. 21-15-9 One Legged Kettlebell Deadlifts (on each leg - for example 21 reps = 42 total deadlifts) Box Jumps B. 21-15-9 Walking Lunges (on each leg - for example 21 reps = 42 total ... Continue Reading
Women’s Workout: Cycle 4, Week 10, Day 3
A. 10 Burpees 5 Kettlebell Overhead Squats Each Arm 10 Burpees 20 Kettlebell Swings 10 Burpees 5 Kettlebell Overhead Squats Each Arm 10 Burpees 20 Kettlebell ... Continue Reading
Women’s Workout: Cycle 4, Week 10, Day 2
A. 4 Rounds 10 Suitcase Deadlift 20 Alternating Kettlebell Swings B. Tabata Mash Up Superman ½ Unweighted Turkish Get Up (alternating sides) C1. 4 x 10 Good ... Continue Reading
Women’s Workout: Cycle 4, Week 10, Day 1
A. 4 Rounds 30 Seconds Kimura Sit Up 30 Seconds Burpees B. 4 Rounds 1 Minute Run or Row 1 Minute Push Ups 1 Minute Air Squat 1 Minute Rest C. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 4, Week 9, Day 3
A1. 5 x 10 Suitcase Deadift A2. 5 x 5 Halos Right and Left B. 3 x 45 Seconds of Mountain Climbers C1. 5 x 3 Front Squat C2. Max Attempt Push ups Rest 2 minutes between ... Continue Reading
Women’s Workout: Cycle 4, Week 9, Day 2
A. 4 Rounds 5-10-15 Pull Ups Push Ups Air Squats B. 4 Rounds 1 Minute Double Kettlebell Waiters Walk Right Side 30 Seconds Double Kettlebell Front Squat 1 ... Continue Reading
Women’s Workout: Cycle 4, Week 9, Day 1
A. 25-20-15-10-5 Box Jumps Sit Ups B. 3 x 1 Minute Swing Catch Squat C. Tabata Superman D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 4, Week 8, Day 3
A. 4 x 30 Seconds ½ Unweighted Turkish Get Up (alternating sides) B. 4 Rounds 1 Minute Run or Row 1 Minute Push Ups 1 Minute Air Squat 1 Minute Rest C. Awake and ... Continue Reading
Women’s Workout: Cycle 4, Week 8, Day 2
A. Time Trial Run/Row 4 x 400 Meters (resting 2 minutes between sets) B. 30 Seconds for Each Round Double Kettlebell Windmill Double Kettlebell Swing Double Kettlebell High ... Continue Reading
