A. 4 Rounds 30 Seconds Kimura Sit Up 30 Seconds Mountain Climbers B. 1-2-3-4-5-6-7-8-9-10 Front Squat Burpees C. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 4, Week 7, Day 3
A. 20-20-20 Box Jumps 10-10-10 Box Dips B. 20-20-20 Air Squats 10-10-10 Bent Over Row C. 3 x 20 Janda Sit Up (Butterfly Style) D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 4, Week 7, Day 2
A. 3x3 Turkish Get Ups B. 4 Rounds 800 Meters Run or Row 25 Walking Lunges 15 Push Ups C. Tabata Seesaw Press D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 4, Week 7, Day 1
A. 3 x 3 Wide Leg Seated Press 45 Seconds of Mountain Climbers B. 3 x 10 Front Squats 3 x 30 Seconds Flying Lunges C. 3 x 10 Good Mornings 3 x 45 Seconds of Kimura ... Continue Reading
Women’s Workout: Cycle 4, Week 6, Day 3
A. 5 Rounds 25 Russian Kettlebell Swings 10 Burpees B. 4 Rounds 5 Clapping Push Ups 25 Air Squats C. 4 x 45 Second Plank Hold D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 4, Week 6, Day 2
A1. 5 X 10 Suitcase Deadift A2. 5 X 5 Halos Right and Left B. 5 Rounds 5 Pull Ups 5 Burpees 5 V Ups C. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 4, Week 6, Day 1
A. Tabata Handstand Holds at Wall B1. 5 X 5 Press B2. 5 X 5 Broad Jumps C. 5 Minutes Alternating Turkish Get Ups D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 4, Week 5, Day 3
A. 7 Rounds 7 Kettlebell Swings 7 Goblet Squats 7 Push Ups B. Tabata Mash Up Box Jump Dragon Flags C. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 4, Week 5, Day 2
A. 5 Rounds 10 Mountain Climbers 10 Tuck Jumps 10 Kimura Sit Ups B. 3 Rounds 500 Meter Row or Run 12 Deadlift 21 Box Jumps C. 3 Rounds Handstand Hold Max ... Continue Reading
Women’s Workout: Cycle 4, Week 5, Day 1
A. 3 x 3 Pull Ups using bands or weights as needed *rest as needed between attempts B. AMRAP in 10 Minutes 5 Jumping Air Squats 5 Kettlebell High-Pulls on Each Side 5 Push ... Continue Reading
Women’s Workout: Cycle 4, Week 4, Day 3
A. 15 – 12 – 9 – 6 Overhead Squats Box Dips B. 5 Alternating Turkish Get Ups Per Arm C. Tabata Plank hold Side plank *alternating right and left D. Awake and ... Continue Reading
Women’s Workout: Cycle 4, Week 4, Day 2
A. 3 Rounds 10 Squats 10 Jumping Lunges 10 Burpees B. 4x 100 Sprint run or row Rest 1 minutes between efforts C1. 5 x 3 Front Squat C2. Max Attempt Push ups Rest 2 ... Continue Reading
Women’s Workout: Cycle 4, Week 4, Day 1
A. Tabata Mash Up Supermans Hollow Rocks B. 5 Rounds 5 Cleans Right and Left 7 Alternating Kettlebell Swing 9 Knees to Elbows or Toes to Bar C. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 4, Week 3, Day 3
A. 5 Rounds 5 Push Ups Close Grip Style 10 Walking Lunges on Each Leg (for total of 20 lunges) 20 Box Jumps B. 4 Rounds 30 Seconds of Handstand Hold at Wall 15 Dragon Flags or ... Continue Reading
Women’s Workout: Cycle 4, Week 3, Day 2
A. Tabata Mash Up Sprint Row or Run Janda Sit Up B. 5 x 3 Pull Ups (or pull up progressions using bands or weights as needed) C. Tabata Mash Up Sprint Row or Run Side ... Continue Reading
Women’s Workout: Cycle 4, Week 3, Day 1
A. AMRAP in 7 Minutes 7 Air Squats 7 Push Ups 7 V Ups B. 5 x 3 Clean and Press C. 1 Minute of Weighted Walking Lunges 30 Seconds of Mountain Climbers 1 Minute of ... Continue Reading
Women’s Workout: Cycle 4, Week 2, Day 3
A1. 1 Minute Superman A2. 1 Minute Hollow Rock **Complete 3 rounds of each movement alternating A1. and A2. resting 30 seconds after each set. B. 5 Rounds 20 Kettlebell Goblet ... Continue Reading
Women’s Workout: Cycle 4, Week 2, Day 2
A. 3 Rounds 1 Minute Row or Run 1 Minute Kettlebell Alternating Clean and Press 1 Minute Knees to Elbows or Toes to Bar 1 Minute Rest B1. 5 x 5 Front Squat B2. 5 x 5 Dumbbell ... Continue Reading
Women’s Workout: Cycle 4, Week 2, Day 1
A1. 3 x 7 Seated Wide Legged Press A2. 3 x 5 Dragon Flags rest 30-45 Seconds between sets B1. 21-15-9 Air Squat Push Ups Rest 2 minutes between B and ... Continue Reading
Women’s Workout: Cycle 4, Week 1, Day 3
A. Tabata Mash Up Kimura Sit Ups Plank Hold B. 4 Rounds 5 Kettlebell Snatch on Right and Left 25 Air Squats C1. 3 x 5 Pull Up Skill Work (dead hang using bands or ... Continue Reading
Women’s Workout: Cycle 4, Week 1, Day 1
A. 2 Rounds 800 Meter Run or Row 25 Kettlebell Swings 15 Push Ups B. 5x5 Kettlebell Clean and Press C. Tabata Hollow Rock Burpees D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 3, Week 12, Day 3
A. 3 Rounds 1 Minute of 1 Kettlebell Squat, 1 Halo to Right, 1 Halo to Left (then repeat cycle) Rest 20 seconds 1 Minute 1/2 Turkish Get Up (no weight) rest 20 seconds B. 5 ... Continue Reading
Women’s Workout: Cycle 3, Week 12, Day 2
A1. Double Kettlebell Clean 2 x 5 A2. Double Kettlebell Press 2 x 5 A3. Push Up 2 x 10 Rest as needed between sets. B1. Double Kettlebell Front Squat 3 x 5 B2. Double ... Continue Reading
Women’s Workout: Cycle 3, Week 12, Day 1
A. 4 Rounds 25 Russian Kettlebell Swings 15 Jump Squats 10 Kettlebell Pull Over Sit Ups 5 Push Ups B. 3 Rounds 10 Single Leg Deadlift (right and left) 8 One Arm Row (right ... Continue Reading
