A. 5 Rounds 25 Walking Kettlebell Swings 15 Air Squats 10 Push Ups 5 1/2 Turkish Gets Ups on Each Side *Unweighted B. 3x3 Turkish Get Ups C. Tabata Snatch Alternating ... Continue Reading
Women’s Workout: Cycle 3, Week 3, Day 2
A. Time Trial Run or Row 1 Mile B. 4 Rounds 30 Seconds Each Round Double Kettlebell Swings Double Kettlebell Cleans Double Kettlebell High Pull 1 Minute Rest C. Tabata Handstand ... Continue Reading
Women’s Workout: Cycle 3, Week 3, 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 2, Day 3
A. AMRAP in 10 Minutes 5 Pull Ups 10 Push Ups 15 Alternating Kettlebell Swings B. 5 Minutes of Alternating Turkish Get Ups in Sets of 2 on Each Side C. 4x25 Janda Sit ... Continue Reading
Women’s Workout: Cycle 3, Week 2, Day 2
A. 5 Rounds 1 Minute Russian Kettlebell Swing 1 Minute Alternating Kettlebell Clean 1 Minute Kettlebell Deadlift 1 Minute Kettlebell Around the World 1 Minute Rest B. Tabata ... Continue Reading
Women’s Workout: Cycle 3, Week 2, Day 1
A. Tabata Mash Up 1/2 Turkish Get Up (no weight) Air Squats B. 5 Rounds 25 Russian Kettlebell Swings 20 Seconds of Rest C. Tabata Mash Up Push ... Continue Reading
Women’s Workout: Cycle 3, Week 1, Day 3
A. 25 Push Ups B. 4 Rounds 5 Windmills on Right 5 Windmills on Left 30 Seconds of Mountain Climbers C. 25 Push Ups D. 5 Kettlebell Overhead Squats on the ... Continue Reading
Women’s Workout: Cycle 3, Week 1, Day 2
A. 4 Rounds on Each Arm 5 x 1 Arm Kettlebell Clean, Squat, and Press 10 x 1 Arm Kettlebell Overhead Walking Lunge 15 x Burpees 20 x Russian Twists (switch arms after you complete the entire ... Continue Reading
Women’s Workout: Cycle 3, Week 1, Day 1
A. 2 Rounds 1 Minute of -1 Kettlebell Squat, 1 Halo to Right, 1 Halo to Left (then repeat cycle) Rest 20 seconds 1 Minute Turkish Get Up (no weight) rest 20 seconds B. 4 ... Continue Reading
Women’s Workout: Cycle 1, Week 12, Day 3
A. Pistol Practice or 1 Legged Box Squat (Aim for at least 15-20 on each leg) B. AMRAP in 15 Minutes 6 Kettlebell Push Press 9 Push Ups 12 Air Squats C. 5x5 Overhead Pull Over ... Continue Reading
Women’s Workout: Cycle 1, Week 12, Day 2
A. 4 Rounds on Each Arm 5 x 1 Arm Kettlebell Clean, Squat, and Press 10 x 1 Arm Kettlebell Overhead Walking Lunge 15 x Burpees 20 x Russian Twists (Switch Arms After You Complete the Entire ... Continue Reading
Women’s Workout: Cycle 1, Week 12, Day 1
A1. 2 Rounds 30 Seconds Kettlebell High Pull Right Arm 30 Seconds Kettlebell High Pull Left Arm 30 Seconds Rest A2. 2 Rounds 30 Seconds Windmill Right Arm 30 Seconds Windmill Left ... Continue Reading
Women’s Workout: Cycle 1, Week 11, Day 3
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 Squat D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 1, Week 11, Day 2
A. 15-12-9-6 Kettlebell Front Squat Clapping Push Ups B. 3 Rounds 1 Minute of Farmers Walk 1 Minute Rest 1 Minute Double Russian Kettlebell Swings C. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 1, Week 11, Day 1
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 Up/ or Sit ... Continue Reading
Women’s Workout: Cycle 1, Week 10, Day 3
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 1, Week 10, Day 2
A. AMRAP in 7 Minutes 7 Kettlebell Thrusters 7 Push ups B. 50 Kettlebell Clean and Press (25 on each arm - not for time) C. 25 V Ups D. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 1, Week 10, Day 1
A. AMRAP in 11 Minutes 21 Sit Ups 14 Seated Kettlebell Presses 7 Burpees B. Row/Run 400 Meters X2 (resting 2 minutes between efforts) C. Accumulate 2 Minutes in Handstand Hold D. Awake ... Continue Reading
Women’s Workout: Cycle 1, Week 9, Day 3
A. 5 Rounds 30 Seconds of Kettlebell Push Press 10 Seconds of Rest 30 Seconds of Alternating Flying Lunges 10 Seconds of Rest B. 5 Rounds 30 Seconds of Kettlebell Double Clean 10 Seconds of ... Continue Reading
Women’s Workout: Cycle 1, Week 9, Day 2
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 1, Week 9, Day 1
A. 10 Burpees 20 Kettlebell Overhead Squats 10 Burpees 20 Kettlebell Swings 10 Burpees 20 Kettlebell Overhead Squats 10 Burpees 20 Kettlebell Swings B. Tabata Mash Up ½ Turkish Get Up Plank ... Continue Reading
Women’s Workout: Cycle 1, Week 8, Day 3
A. “Death by Pull-ups” With a continuously running clock perform one pull-up the first minute, then two pull-ups the second minute and so on until you cannot no longer complete the required amount of ... Continue Reading
Women’s Workout: Cycle 1, Week 8, Day 2
A. 5x5 Double Kettlebell Deadlift A2. 5x5 Kettlebell Windmills (rest between sets as needed) B. 10 Minute KettleBell Snatch Challenge How Many Kettlebell Snatches Can You ... Continue Reading
Women’s Workout: Cycle 1, Week 8, Day 1
A. 5 Rounds 1 Minute Double Unders 1 Minute Plank Hold 1 Minute Walking Lunges With Kettlebell in Rack (alternate arms) B. Tabata Mash Up Hollow Rock Russian Kettlebell ... Continue Reading
