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Goals

  1. Be able to do a shrimp squat by the end of December
  2. Get one running workout in a week and improve mile time to under 9 minutes by the end of December
  3. Get out and do a special activity (swimming, hiking, dancing) at least once per week!
  4. Get a strict pull up with ONLY the red band by the end of December

Muscular Endurance Tests

Push Ups
Forearm Plank
Wall Sit
Pull Ups
Side Plank
3RM TGU
7/21/21
​12 (on bench)
7/21/21
​3:03
8/13/21
​2:31
1/1/22
1 (two blue bands)
7/21/21
R: 1:20
​L: 1:03
10/5/22
25#
2/13/22
​11 (on chair)
2/13/22
3:26
1/1/22
​3:30
4/2/22
3 (one red, one blue)
1/1/22
L: 1:45
​R: 0:59

Strength Tests

Squat
Deadlift
Clean
Bench
10/30/21
3RM: 125#
10/5/22
3RM: 73#

Aerobic Capacity Tests

Mile Run
500m Row
5K Row
800m Run
5-26-22
11:29
1/1/22
1:59.6
Value
9/22/21
​4:57
9-7-22
10:05

Skill & Movement Proficiency Tests

50 Double Unders for Time
Jackie
Annie
Fran
1/1/22
1:09
5-21-22
​17:31
4/2/22
​9:13
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Month 11

  • W1: Day 1
  • W1: Day 2
  • W1: Day 3
  • W2: Day 1
  • W2: Day 2
  • W2: Day 3
  • Week 1 & 2 Comments
  • Close
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MOBILITY
FR Lats
Lat Stretch on a Pull Up Bar (pull your body into a C shape with your feet on the floor)
LxB Smash Pecs
LxB Traps & Rhomboids

WARM UP

3 Minute Row
10 PVC Good Mornings
10 PVC Pass Thrus
2 Rounds
10 Easy DB Bicep Curls (3 second count on the way down)
10 Easy DB Arnold Press
10 Easy Ring Rows
10 second Dead Hang
STRENGTH
6-5-4-3-2
Chin Ups
Push Ups
Rest 1 minute between sets.

“NIRVANA”
2500m Row
then…
10-8-6-4-2
Single Arm Sit Ups, R.
Single Arm Sit Ups, L. 
Banded Windmills, R.
Banded Windmills, L.
​
Score = total time
MOBILITY
FR Quads
Wall Quad Stretch
FR Glutes
Elevated Pigeon
FR Adductors
Kneeling Adductor Rocks​

WARM UP

3 Rounds
8 Cal Bike
10 Glute Bridges
12 Slant Board Squats (light weight)
then…
30 seconds Bootstrappers
60 seconds Inch Worms
90 seconds Knee Hugs to Samson Stretch
STRENGTH
​E2MOM: 5 Rounds
10 Front Squats
10 Slant Board Goblet Squats

​“FACE PLANT”
3 Minutes
AMRAP DB Deadlifts @ a moderately heavy weight
3 Minutes
(80 - # of Deadlifts completed) Cal Bike
2 Minutes
AMRAP DB Deadlifts @ a moderately heavy weight
2 Minutes
(60 - # of Deadlifts completed) Cal Bike
1 Minute
AMRAP DB Deadlifts @ a moderately heavy weight
1 Minute
(40 - # of Deadlifts completed) Cal Bike

Score = total deadlifts completed

You can sub the bike for the rower if you need to! If you do, increase the rep scheme to 100-80-60 (instead of 80-60-40).
MOBILITY
​Orb Hip Flexors
Low Back Smash
Supine Windshield Wipers

WARM UP
Rowling - 3 rounds

Every meter over or under = x seconds of Tall Plank
2:00 Lat Foam Roll (1:00R/1:00L)
20 T-Spine Rotations (10R/10L)
20 Foam Roller Dead Bugs (10R/10L)
5 Inch Worms
10 Scorpions

2 Rounds
0:30 Superman
0:30 Hollow Hold
0:30 Rest
“HIT THE 9 TO 5”
9 Minute AMRAP
20 Cal Row
10 Body Saws (on rower seat)
20 Butterfly Sit Ups
10 Ring Rows
7 Minute AMRAP
15 Cal Row
8 Body Saws
8 Ring Rows
5 Minute AMRAP
10 Cal Row
6 Body Saws
10 Butterfly Sit Ups
6 Ring Rows
​
Score = total rounds + reps
MOBILITY
Anterior Tibialis Smash
Calf Bone Saw
Elevated Banded Ankle Distraction

WARM UP
2 Rounds
2:00 Jump Rope (any variation)
3 Inch Worms + Push Up
6 Scorpions
100ft Waiter's Walk (50ft R/50ft L)
STRENGTH
E3MOM: 6 Rounds

3 Snatch Grip Romanian Deadlift
3 Snatch Grip High Pulls
3 Hang Snatch
Rest 30 seconds
3 Hang Snatch
Build weight each round


"A SEAT IN THE FRONT OF CLASS"
12 Minute AMRAP
40 Double Unders
30 Single Arm DB Hang Snatch
20 Double Unders
​10 Single Arm DB Hang Snatch

Score = total work time
MOBILITY
FR Quads, Glutes
Orb Smash Hip Flexors

WARM UP
​50ft Lateral Band Walks (25ft R / 25ft L)
50ft Monster Walks (25ft Fwd / 25ft Bkwd)
25ft Ankle Hugs into Lateral Lunges
25ft Walking Quad Stretch
25ft Frankenstiens
2 Rounds at increasing weight
8 Double Kettlebell Deadlifts
7 Kettlebell Gunslingers
6 Double Kettlebell Snatch > Double Russian Kettlebell Swing > American Kettlebell Swing (one) > Russian Kettlebell Swing (one)
5 Double Kettlebell Push Press > reduce weight
4 Kettlebell Overhead Reverse Lunges > Front Rack Kettlebell Reverse Lunges > Single (hold in goblet position) Reverse Lunges
3 Kettlebell Front Squats > Goblet Squat
2 Turkish Get Ups (1R/1L) > 4 Half Get Ups (2R/2L)

“GET INTO IT”
4 Rounds
9 Cal Bike
8 Double Kettlebell Deadlifts
7 Kettlebell Gunslingers
6 Double Kettlebell Snatch > Double Russian Kettlebell Swing > American Kettlebell Swing (one) > Russian Kettlebell Swing (one)
5 Double Kettlebell Push Press > reduce weight
4 KB OH Reverse Lunges > FR KB Reverse Lunges > Single Reverse Lunges
3 Kettlebell Front Squats > Goblet Squat
2 Turkish Get Ups (1R/1L) > 4 Half Get Ups (2R/2L)
1:00 Rest

Score = total time (not including the very last minute of rest)

COACHES NOTES
Today’s workout is called “get into it” because that’s what I want you to be telling yourself between movements here. The goal is to not put down the weights at all. On the same note, try not to cheat yourself by picking too light of weights!!
All of the kettlebell movements are going to be very taxing on your core and arms, so consider those muscle groups the limiting factor when selecting your weight.
Good luck!
MOBILITY
Anterior Tibialis Smash
Calf Bone Saw
Elevated Banded Ankle Distraction

WARM UP
1:00 Jump Rope
3 Inch Worms
10 Slant Board Squats

1:00 Jump Rope
5 Bootstrappers
10 Wall Squats

1:00 Row
10 Quad Stretch
10 Goblet Squats
5 Strict Press w/ Light DB's

2 Rounds
15 Double Unders
5 DB Thrusters
2 Devil's Press
"BELOW THE SURFACE"
​6 Rounds
EMOM

25 Double Unders
AMRAP DB Thrusters

then...

2 Rounds
2 Minutes

12 Cal Run (or Row) ((12 Cal Run equates to about 180m Run)
AMRAP DB Front Squats
2 Minutes
12 Cal Row
AMRAP DB Push Press
2 Minutes
7 Cal Bike (or 25 Double Unders)
AMRAP Devils Press

Score = reps in AMRAP

​
  • W3: Day 1
  • W3: Day 2
  • W3: Day 3
  • W4: Day 1
  • W4: Day 2
  • W4: Day 3
  • Week 3 & 4 Comments
  • Close
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>
MOBILITY
FR Quads
FR Glutes
90/90 Alternating Hip Stretch
LxB Pec Minor
LxB Lats against wall

WARM UP
3 Rounds
100m Jog
R1)
10 Leg Swings
10 Wall Squats
R2) 
10 Knee Hugs to World's Greatest
10 Goblet Squats
R2)
10 Kneeling Adductor Rocks
Progression:
3 Deadlift @ 55#
3 High Pulls 
3 Power Cleans
Rest
3 Power Cleans
3 Front Squats
3 Push Press
Rest
3 Clean & Jerks
3 Front Squats
“WILDLY UNPREDICTABLE"
35 Minute Time Cap
100m Run
10 Front Squats @ 55#
10 Clean & Jerk @ 55#
200m Run
8 Front Squats
8 Clean & Jerk
300m Run
6 Front Squats
6 Clean & Jerk
400m Run
4 Front Squats
4 Clean & Jerk
500m Run
2 Front Squats
2 Clean & Jerk

Then...

20 Hanging Knee Raises
0:20 Forearm Plank
30 Butterfly Sit Ups
0:30 Forearm Plank
40 Lemon Squeezes
0:40 Forearm Plank
50 Weighted Bear Hold Toe Touches* 
*10lb bumper plate on your back
0:50 Forearm Plank
60 Side Plank Knee Raises (30R/30L)
0:60 Side Plank (30R/30L)

​Score = total time
​​WARM UP
3 Rounds
200m Row
20 Banded Post Rows
20 Glute Bridges (weight optional)
20 Second Dead Hang
1-2 Minutes Dynamic Stretch or Mobility of Choice
STRENGTH
EMOM: 3 Rounds (12 Minutes)
M1: 3 Pull Ups (or) 6 Ring Rows
M2: 3 Pendlay Rows
6 Deadlifts (same bar)
M3: 3 Chin Ups (or) 6 Ring Rows
M4: 0:20 Side Plank (each side)

5K ROW 
​Score = total time
MOBILITY
Orb Hip Flexors
Orb Hamstrings
Wall Quad Stretch

WARM UP
3 Rounds

10 Walking Lunges (add weight each round)
10 DB Strict Press (increase weight each round)
10 Second Side Plank (on each side)
R1) 10 Scorpions
R2) 5 Inch Worms
R3) World's Greatest
“RED LIGHT, GREEN LIGHT”
Complete*
100 DB Walking Lunges (R + L = 1) @ 20#
100 DB Push Press @ 20#
100 Side Plank Knee Raises (each side)
*Every 2 minutes stop what you're doing and complete 20 Butterfly Sit Ups

Score = total time

MOBILITY
FR Adductors
Orb Hip Flexors 

WARM UP
Foundations
​
2 Rounds

10 Single Leg Box Squats (5R/5L)
10 Tempo Lateral Lunges (5R/5L)
5 Eccentric Push Ups
R1) 10 PVC Good Mornings & 10 PVC Pass Thrus
R2) 2:00 Pigeon (each side)
“ACED”
EMOM: 4 Rounds

M1: Kettlebell Hang Clean to Lateral Lunge (30R/30L)
M2: Lateral Burpees over the Kettlebell 
M3: Kettlebell Push Up to Drag Thru
M4: Max Distance Bear Crawl
M5: Rest

Score = total reps (1 rep for every 25ft bear crawled)
​MOBILITY PRESCRIPTION
FR Hamstrings, Lats

WARM UP
EMOM
Barefoot Single Leg RDL, R.
Focus on squeezing your arch.
Barefoot Single Leg RDL, L.
Plank Marches
Scorpions
​Barefoot Single Leg RDL, R.
Focus on squeezing your arch.
Barefoot Single Leg RDL, L.
Plank Marches
T-Spine Rotations (0:30R/0:30L)
"STRENGTHFULLY DONE"
Pyramid Set
15, 13, 11, 9, 7, 7, 9, 11, 13, 15
​Deadlift @ 55%
GHD Extensions
Superset with 30 second side plank on each side.
MOBILITY
​Orb Hip Flexors
Low Back Smash
Supine Windshield Wipers

WARM UP
Rowling - 3 rounds

Every meter over or under = 1 Eccentric Push Up
2:00 Lat Foam Roll (1:00R/1:00L)
20 T-Spine Rotations (10R/10L)
20 Foam Roller Dead Bugs (10R/10L)
5 Inch Worms + Bootstrapper (at the top)
10 Knee Hugs to the World's Greatest (5R/5L)

2 Rounds
0:20 Superman
0:20 Hollow Hold
0:20 Wall Squats
"DIRECTIONAL RHYTHM"​
4 Rounds
200m Row
4 Ring Dips (or) Heavy Bench Press
6 DB Thrusters @ 20 - 25#

2:00 Rest

3 Rounds
200m Row
4 Ring Dips (or) Heavy Bench Press
6 DB Thrusters @ 20 - 25#

2:00 Rest


2 Rounds
200m Row
4 Ring Dips (or) Heavy Bench Press
6 DB Thrusters @ 20 - 25#

1:00 Rest

1 Round
200m Row

4 Ring Dips (or) Heavy Bench Press
6 DB Thrusters @ 20 - 25#

Score = total time
​

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