Complete 5 Rounds of A1 and A2 A1. 10 Right Arm KettleBell Snatch 15 Racked Front Squat A2. 10 Left Arm Kettlebell Snatch 15 Racked Front Squat (rest 30 seconds between ... Continue Reading
Women’s Workout: Cycle 1, Week 7, Day 2
A1. 5x5 Seated Kettlebell Press (on each arm, in a wide legged seated position on the floor) A2. 5x5 Clapping Push Ups B. 4 x 400 meter Run/Row (rest as needed between efforts) C. 2 Rounds ... Continue Reading
Women’s Workout: Cycle 1, Week 7, Day 1
A. 5 Rounds For Time: 5 Pull Ups 10 Push Ups 20 Box Jumps B. Turkish Get Up Skill Work Complete 5-8 on Each Arm (not for time, rest as needed, using perfect form) C. Accumulate 2 Minutes in ... Continue Reading
Women’s Workout: Cycle 1, Week 6, Day 3
A. Run or Row 2K Time Trial B1. 5x5 Kettlebell Clean B2. 3x5 Strict Press with Kettlebell Rest 30 Seconds Between Rounds C. 1 Minute Handstand Hold 1 Minute Plank Hold 1 Minute ... Continue Reading
Women’s Workout: Cycle 1, Week 6 Day 2
A. Tabata Hollow Rock B. 6 Rounds For Time: 8 Goblet Squats 16 Russian Kettlebell Swings 50 Meter Farmers Walk 16 Russian Kettlebell Swings 8 Goblet Squats 50 Meter Farmers ... Continue Reading
Women’s Workout: Cycle 1, Week 6, Day 1
A. 10 x Kettlebell Complex: (alternating arms, not for time - for perfect form) 3 Clean 2 Front Squat 1 PressB. 25 Strict Close Grip Push Ups (not for time - for perfect form) Rest 2 ... Continue Reading
Women’s Workout: Cycle 1, Week 5, Day 3
A. Accumulate 2 Minutes of Wall Supported Handstand Holds B. For Time: 10-9-8-7-6-5-4-3-2-1- 1 Arm Clean, Press, and Overhead Squat with Kettlebell (alternating arms for each rep ... Continue Reading
Women’s Workout: Cycle 1, Week 5, Day 2
A. 5 Rounds For Time: 20 Burpees 20 Russian Kettlebell Swings B. 3 Rounds For Time 30 Russian Twist with Kettlebell 30 Seconds Side Plank Right 30 Seconds Side Plank ... Continue Reading
Women’s Workout: Cycle 1, Week 5, Day 1
A. 5-10-15-10-5 For Time: Sit Up Clapping Push Up Sit Up Box Jump Sit Up B. 5x5 Kettlebell Halos 5x10 Kettlebell Squat Rest 1 minute between sets C. Awake and ... Continue Reading
Women’s Workout: Cycle 1, Week 4, Day 3
A1. 4X 30 Seconds Bear Climb into Plank and Up A2. 4X 30 Seconds of Flying Lunges (rest 10 seconds after completing both movements) B. AMRAP in 12 Minutes: 3 Kettlebell Clean on ... Continue Reading
Women’s Workout: Cycle 1, Week 4, Day 2
A. Skill Work -Spend 10 minutes working on variations of handstand holds, kick ups, L handstand holds, and handstand push up progressions. B. 20-10-20 Push Ups Pull Ups Overhead ... Continue Reading
Women’s Workout: Cycle 1, Week 4, Day 1
A. 5 Rounds One Arm Kettelbell Snatch for 30 seconds (left arm) Rest 30 Seconds One Arm Kettelbell Snatch for 30 seconds (right arm) Rest 30 Seconds B. 5 Rounds 1 Minute Plank ... Continue Reading
Women’s Workout: Cycle 1, Week 3, Day 3
A1. 3 Rounds 1 Minute of Superman 1 Minute of Flying Lunges 1 Minute of Rest B. Tabata Mash Up Sit Up Russian Kettlebell Swings Sit Up Russian Kettlebell Swings 8 ... Continue Reading
Women’s Workout: Cycle 1, Week 3, Day 2
A 1. Russian Twist with Kettlebell x30 A2. Kettlebell Goblet Squats x 30 Complete 2 full rounds of A1 and A2, rest as needed between rounds B. For Time: 10, 8, 7, 6, 5, 4, 3, 2, 1 ... Continue Reading
Women’s Workout: Cycle 1, Week 3, Day 1
A1. 5x5 Back Squat A2. 10x5 Kettlebell Cleans (5 on each arm) complete A1 and A2, then rest 2 minutes between rounds B. 5 Rounds for Time 30 Second Wall Supported Handstand ... Continue Reading
Women’s Workout: Cycle 1, Week 2, Day 3
A. 3 x 25 on Each Leg (rest as needed between sets) Kettlebell Racked Walking Lunges (alternating arms and legs) B. 21-15-9 Overhead Squats Pull Ups C. Awake and Evolve ... Continue Reading
Women’s Workout: Cycle 1, Week 2, Day 2
A. 2x5 Turkish Get Ups (on each arm, resting as needed) B. For Time: 50 Box Jumps 50 Jumping Pull Ups 50 KB Swings 50 Walking Lunges 50 Knees to Elbows C. Awake and ... Continue Reading
Women’s Workout: Cycle 1, Week 2, Day 1
A1. 3 x Max Handstand hold in L position at the Wall A2. 3x 1 Minute of Hollow Rocks Alternate between A1 and A2 - no rest between efforts B. 3 Rounds for Time 15 Kettlebell Swings 15 ... Continue Reading
Women’s Workout: Cycle 1, Week 1, Day 3
A1. Kettlebell Waiters Walk 200m (alternating arms) A2. Pull Up Skill Work 6-8 reps using a box and/or band if needed for negative pull up skill work 4x rest as needed between ... Continue Reading
Women’s Workout: Cycle 1, Week 1, Day 2
A. Take 5 minutes to practice kicking up into a handstand against the wall. Make sure you alternate between the right and left leg kicking up at least 10 times per side. B. For time: 12, 9, ... Continue Reading
Women’s Workout: Cycle 1, Week 1, Day 1
A1. 5x5 Strict Press A2. 5x5 Front Squat Work through each set of A1. and A2. resting 2-3 minutes between rounds B. AMRAP in 10 minutes 10 Air Squats 15 Sit Ups 20 Double ... Continue Reading
