A. 3 Rounds 1 Minute Row or Run 1 Minute Kettlebell Push Press 1 Minute Alternating Kettlebell Clean 1 Minute Front Rack Kettlebell Squat 1 Minute ... Continue Reading
Women’s Workout: Cycle 3, Week 11, Day 2
A. AMRAP in 10 Minutes 5 Pull Ups 10 Air Squats 15 Sit Ups B. 3 Rounds 25 Russian Kettlebell Swings 15 Push ups 5 Halos (10 total, 5 on each side) C. Tabata Mash ... Continue Reading
Women’s Workout: Cycle 3, Week 11, Day 1
A. 4 Rounds 30 Seconds of Burpees 30 Seconds of Taticle Lunges Alternating Legs With Kettlebell 30 Seconds of Air Squats 1 Minute Rest B. 5x5 Double Clean and Double ... Continue Reading
Women’s Workout: Cycle 3, Week 10, Day 3
A. Tabata Mash Up Alternating 1/2 Turkish Get Ups (unweighted) Kimura Sit Ups B. 3 Rounds 30 Russian Kettlebell Swings 20 Kettlebell Front Squats 10 Push Ups Rest 30 Seconds ... Continue Reading
Women’s Workout: Cycle 3, Week 10, Day 2
A1. 3 Rounds 30 Seconds Kettlebell High Pull Right Arm 30 Seconds Kettlebell High Pull Left Arm 30 Seconds Rest A2. 3 Rounds 30 Seconds Windmill Right Arm 30 Seconds Windmill Left ... Continue Reading
Women’s Workout: Cycle 3, Week 10, Day 1
A. 3 Rounds 400 Meter Run/Row 25 Russian Kettlebell Swings 15 Sit Ups 10 Push Ups B. 3 Rounds 30 Seconds of Snatch on Right Rest 20 Seconds 30 Seconds of Snatch on ... Continue Reading
Women’s Workout: Cycle 3, Week 9, Day 3
A1. Alternating Clean and Press 5 x 5 A2. Handstand Holds at Wall 5 x Max Effort B. 5 Minutes Slow Turkish Get Up Skill Work With Perfect Form C1. Tactical Lunges 5 x 10 ... Continue Reading
Women’s Workout: Cycle 3, Week 9, Day 2
A1. 1 Arm Kettlebell Swing (Left) 2 x 30 Seconds A2. Halos 2 x 10 A3. 1 Arm Kettlebell Swing (Right) 2 x 30 Seconds A4. Halos 2 x 10 B1. Burpees with Push Ups 2 x ... Continue Reading
Women’s Workout: Cycle 3, Week 9, Day 1
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. Jumping ... Continue Reading
Women’s Workout: Cycle 3, Week 8, Day 3
A. 21-15-9 Push Ups Box Jumps Sit Ups B. 5x3 Kettlebell Halos 10x3 Box Dips C. Tabata Mash Up Superman ½ Unweighted Turkish Get Up (alternating sides) D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 3, Week 8, Day 2
A. 1-2-3-4-5-6-7-8-9-10 Kettlebell Clean and Press (Right and Left) Burpees B. 4-3-2-1 Turkish Get Up (Alternating Right and Left Side) C1. 2x30 Janda Sit Up (Butterfly Style) C2. 2x30 ... Continue Reading
Women’s Workout: Cycle 3, Week 8, Day 1
A. 3 Rounds 400 Meter Run or Row 10 Push Ups 20 Kettlebell Goblet Squats B. 5x5 Snatch Skill Work Rest As Needed C. 3x20 Russian Kettlebell Twist Rest as Needed ... Continue Reading
Women’s Workout: Cycle 3, Week 7, Day 3
A. AMRAP in 10 Minutes 5 Push Ups 10 Air Squats 15 Janda Sit Ups B. 3 Rounds 10 Double Kettlebell High Pulls 20 Double Kettlebell Swings 20 Seconds of Rest Between Each ... Continue Reading
Women’s Workout: Cycle 3, Week 7, Day 2
A1. 3x Max Handstand Hold at the Wall A2. 3x 30 Seconds of Hollow Rocks (Alternate between A1 and A2 (no rest between efforts) B. 4 Rounds 30 Seconds of Kettlebell Overhead Waiter's Walk ... Continue Reading
Women’s Workout: Cycle 3, Week 7, Day 1
A. 3 Rounds of 30 Seconds of Kettlebell Swings *Heavy 10 Seconds of Rest 30 Seconds of Burpees 10 Seconds of Rest 30 seconds Kettlebell Deadlifts *Heavy 10 Seconds ... Continue Reading
Women’s Workout: Cycle 3, Week 6, Day 3
A. Tabata Sprint Row or Run B. 3X5 Kettlebell Overhead Squats 3X30 Seconds of Burpees (alternate between the two exercises) C. 3X5 Kettlebell Windmills 3X30 Seconds of Air ... Continue Reading
Women’s Workout: Cycle 3, Week 6, Day 2
A. AMRAP in 7 Minutes 7 Kettlebell Swing-Catch-Squat 7 Push Ups B. Tabata Mash Up Kettlebell Clean and Press (Alternating Sides Each Round) Star Jumps C. 2x5 Kettlebell Pullover Sit ... Continue Reading
Women’s Workout: Cycle 3, Week 6, Day 1
A. 25 V Ups or 50 Janda Sit Ups B. 1 Minute of Farmers Walk (Double Kettlebells) then complete 3 Rounds of: 3 Turkish Get Up (one each side) 6 Goblet squat 24 Russian Kettlebell ... Continue Reading
Women’s Workout: Cycle 3, Week 5, Day 3
A. 4x30 Seconds ½ Unweighted Turkish Get Up (alternating sides) Jumping Air Squats B. 5 Rounds 10 Right/10 Left Kettlebell Racked Back Lunge and Press 10 Heavy Kettlebell Swings C. 4x30 ... Continue Reading
Women’s Workout: Cycle 3, Week 5, Day 2
A. 30-20-10 Box Jumps Sit Ups B. 3x1 Minute Rounds Kettlebell Swing Catch Squat (rest 20 seconds between rounds) C. Tabata See Saw Double Kettlebell Press Plank Hold D. Awake and ... Continue Reading
Women’s Workout: Cycle 3, Week 5, Day 1
A. 4 Rounds 30 Seconds of Plank Hold 25 Russian Kettlebell Swings B. Kettlebell Snatches: 5X5 C. 4 Rounds 30 Seconds of Push Ups 25 Russian Kettlebell ... Continue Reading
Women’s Workout: Cycle 3, Week 4, Day 3
A. 3 Rounds 30 Seconds Kimura Sit Up 30 Seconds Jumping Squats B. 3 Rounds 5 Kettlebell Overhead Squats Right/Left 15 Push Ups C. 4 Rounds 5 Kettlebell Windmills Right/Left 15 ... Continue Reading
Women’s Workout: Cycle 3, Week 4, Day 2
A. 4 Rounds 1 Minute Russian Kettlebell Swing 1 Minute Kettlebell Deadlift 1 Minute Alternating Kettlebell Clean 1 Minute Kettlebell Around the World 1 Minute Rest B. 5 Minutes of ... Continue Reading
Women’s Workout: Cycle 3, Week 4, Day 1
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
