Women’s Workout: Cycle 5, Week 3, Day 1
A. 5x 25 Walking Kettlebell Swings 15 Air Squats 10 Push Ups B. 3×3 Turkish Get Ups C. Tabata Snatch D. Awake and Evolve
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
Women’s Workout: Cycle 5, Week 2, Day 2
A. 5×5 Press 5×5 Box Dips B. 24-12-6 Box Jumps Air Squats Janda Sit Ups C. Awake and Evolve
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
Women’s Workout: Cycle 5, Week 1, Day 3
A. 5×5 Front Squat 5×15 Dragon Flag B. 5-4-3-2-1 Pull Ups with bands, strict or weighted Rest as needed between sets C. 3×45 Seconds Russian Twist
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
Women’s Workout: Cycle 5, Week 1, Day 1
A. 3X5 Kettlebell Windmill B. 3×5 Strict Press (Barbell or Kettlebell) C. AMRAP in 11 Minutes 5 Close Grip Push Up 7 Air Squats 9
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.
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
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
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
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.
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