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Mariah

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“[Hu]man does not simply exist but always decides what [their] existence will be, what [they] will become the next moment. By the same token, every human being has the freedom to change at any instant.” - Viktor Frankl

Goals

1. Understanding a better approach to my nutrition and fueling properly.
 - Complete weekly nutrition challenges which will help cement lifelong healthy nutrition and hydration habits. 

2. Increase (intentional) strength building workouts.
 - Eliminate right to left asymmetries, and anterior/posterior asymmetries.
 - Specifically increase core, shoulder, and wrist stability; as well as get posterior chain firing (emphasis on glutes).
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3. Commit to more mobility and flexibility to keep body injury free.
 - Complete mobility prescriptions before every workout. 
 - After a few weeks, be able to self-prescribe mobility for CrossFit Coho workouts

4. Incorporate fun conditioning type workouts to help facilitate a body composition you are happy with!

Muscular Endurance Tests

Push Ups
Forearm Plank
Side Plank
Wall Sit
Dead Hang
3-20-22
​12
3-10-22
​1:40
7-10-22
0:44 L
​0:46 R
3-12-22
​0:58
3-10-22
​1:10
7-10-22
16

Strength Tests

Front Squat
Deadlift
Power Clean
Strict Ring Dips
Strict Pull Ups
3RM Turkish Get Up
7-11-22
​25#

Aerobic Capacity Tests

Mile Run
2500m Row
0:20 Bike Sprint
5k Row
7-10-22
​10:03
4-5-22
​11:45

Specific Benchmarks

Annie
Murph
Jackie
DT
3-29-22
11:02
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Month Four

  • W1: Day 1
  • Day 2
  • Day 3
  • Week 1 Comments
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MOBILITY
LxB Pec Smash

WARM UP
Tabata (2 Rounds)

DB Cuban Press
​Shoulder Taps
Tricep Pull Downs
Inch Worms
Light DB Strict Press
Eccentric Push Ups
STRENGTH
E2MOM: 6 Rounds

7, 7, 6, 6, 5, 5
Eccentric Push Ups @ 3:0:0:0
6 DB Push Press @ 25# (should feel light and fast)

ACCESSORY
The following reads as complete 0:40 of whatever movement is listed, followed by 0:20 of rest, then 0:30 of that same movement, then 0:20 rest, then 0:20 of the same movement, 0:20 rest, and finally 0:10 of that movement, followed by 0:20 rest as you transition to the next movement! Burrrrnnn!!

0:40, 0:30, 0:20, 0:10
Arnold Press
Rest 0:20 between sets

0:40, 0:30, 0:20, 0:10
Tricep Pull Downs (band or cable)
Rest 0:20 between sets

0:40, 0:30, 0:20, 0:10
Renegade Rows
Rest 0:20 between sets

0:40, 0:30, 0:20, 0:10
Bridged Floor Press
Rest 0:20 between sets
MOBILITY PRESCRIPTION
LxB Plantar Fascia

WARM UP
​Tabata
Wall Squat
Quad Stretch
Knee Hugs to World's Greatest
Goblet Squat
STRENGTH
E3MOM: 8 Rounds

10 - 1 BB Front (or) DB Front Squats (at tempo, 3 seconds down)
>5 Seated Box Jumps
>10 Heavy Kettlebell Swings

>20 Single Leg Box Squats (10R/10L)
MOBILITY PRESCRIPTION
LxB Rhomboids & Traps

WARM UP
EMOM: 2 Rounds
Inch Worms + Push Ups
Light BB or DB Strict Press
Hollow Hold (half way flip to) Superman
Light BB or DB Bicep Curls
STRENGTH
E2MOM: 10 Rounds

ODD (round 1, 3...)
​4 Chin Ups
(or) 12 DB Bicep Curls
8 Gunslingers
12 Hollow Rocks
EVEN (round 2, 4...)
 4 Strict Press
8 Modified Hand Release Push Ups
12 Side Plank Knee Raises, R.
12 Side Plank Knee Raises, L.
  • W2: Day 1
  • Day 2
  • Day 3
  • Week 2 Comments
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MOBILITY
Hamstring Orb Roll
Hip Flexor Orb Roll

WARM UP
EMOM: 2 Rounds

Glute Bridges
Inch Worms + World's Greatest Stretch
Single Leg Glute Bridges (0:30R/0:30L)
Side Plank (0:30R/0:30L)
STRENGTH
E2MOM: 6 Rounds

7, 7, 6, 6, 5, 5
Eccentric Romanian Deadlifts @ 3:0:0:0
Pendlay Rows
Eccentric Deadlifts @ 3:0:0:0

ACCESSORY
0:40, 0:20, 0:40
Hamstring Curls (physioball, sliders, band, machine, whatever you have accessible to you!)
Rest 0:20 between sets

0:40, 0:20, 0:40
Single Leg Glute Bridges
Complete 0:40 R, then immediately go into 0:40 L, continue pattern.
Rest 0:20 between sets

0:40, 0:20, 0:40
Superman Hold
Rest 0:20 between sets
MOBILITY
LxB Pec Smash

WARM UP
Tabata (2 Rounds)

DB Cuban Press
​Shoulder Taps
Tricep Pull Downs
Inch Worms
Light DB Strict Press
Eccentric Push Ups
STRENGTH
E2MOM: 6 Rounds

6, 6, 5, 5, 4, 4
Eccentric Strict Press @ 3:0:0:0
6 Banded Plyo Push Ups (or) Modified Hand Release Push Ups

ACCESSORY
3 x 0:30
Modified Push Ups
Hollow Rocks

3 x 0:30
Hollow Hold + Banded Lat Pull Downs
Seated Shoulder Press

3 x 0:30
Renegade Rows
Side Plank, L.
Side Plank, R.

MOBILITY PRESCRIPTION
LxB Rhomboids & Traps

WARM UP
EMOM: 2 Rounds
Inch Worms + Push Ups
Light BB or DB Strict Press
Hollow Hold (half way flip to) Superman
Light BB or DB Bicep Curls

TESTING
Max Time Forearm Plank Hold
Beat 1:40! You can do it!
STRENGTH
E2MOM: 5 Rounds

8 Eccentric Inverted Barbell Rows (or) Ring Rows @ 3:0:0:0
16 Lat Pull Downs (machine or banded)

​E2MOM: 5 Rounds
12 Tall Kneeling Press
8 Kneeling Halos, R.
8 Kneeling Halos, L.

EMOM: 5 Rounds
0:20 Forearm Plank
10 Butterfly Sit Ups
  • W3: Day 1
  • Day 2
  • Day 3
  • Week 3 Comments
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MOBILITY PRESCRIPTION
FR Glutes, Quads, Adductors

WARM UP
​0:30 Tabata; 0:15 rest
Wall Squat
Quad Stretch
Knee Hugs to World's Greatest
Kettlebell Windmill, R.
Kettlebell Windmill, L.
​Bootstrappers
Light Back Squat
Moderate Back Squat
Working Weight Back Squat
STRENGTH & CONDITIONING
EMOM: 8 Rounds

8 Back Squats

EMOM: 6 Rounds
12 DB Thrusters
​12 Body Raises

EMOM: 8 Rounds
M1: AMRAP Single Arm Sit Ups
M2: Rest
MOBILITY PRESCRIPTION
LxB Feet
FR Calves & Shins


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)
STRENGTH & CONDITIONING
E4MOM: 3 Rounds

11-9-7-5-3
Kettlebell Swings
Hanging Knee Raises
3-5-7-9-11
Kettlebell Swings
Lemon Squeezes
MOBILITY
Hamstring Orb Roll
Hip Flexor Orb Roll

WARM UP
EMOM: 2 Rounds

Glute Bridges
Inch Worms + World's Greatest Stretch
Single Leg Glute Bridges (0:30R/0:30L)
Side Plank (0:30R/0:30L)

​
TESTING
Max Time Wall Sit
Beat 0:58, you've got this!
STRENGTH
E2MOM: 6 Rounds

7, 7, 6, 6, 5, 5
Eccentric Romanian Deadlifts @ 3:0:0:0
Pendlay Rows
Eccentric Deadlifts @ 3:0:0:0

ACCESSORY
0:40, 0:20, 0:40
Hamstring Curls (physioball, sliders, band, machine, whatever you have accessible to you!)
Rest 0:20 between sets

0:40, 0:20, 0:40
Single Leg Glute Bridges
Complete 0:40 R, then immediately go into 0:40 L, continue pattern.
Rest 0:20 between sets

0:40, 0:20, 0:40
Superman Hold
Rest 0:20 between sets
  • W4: Day 1
  • Day 2
  • Day 3
  • Week 4 Comments
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MOBILITY PRESCRIPTION
FR Lats, Pecs
LxB Rhomboids, Traps


WARM UP
​0:30 Tabata; 0:15 rest
DB Cuban Press
Arnold Press
Banded Post Rows
Inch Worms
BB Bent Rows
BB Strict Press
DB Push Press
STRENGTH
EMOM: 6 Rounds

3 Strict Press
6 DB Push Press

EMOM: 6 Rounds
6 Pendlay Rows
12 Banded Post Rows

EMOM: 9 Rounds
M1: AMRAP Push Ups
M2: AMRAP Body Raises
M3: AMRAP Butterfly Sit Ups
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)
STRENGTH
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.
WARM UP
Tabata: 4 Rounds
0:20 Hard Bike or Walking Lunges
0:10 Easy or Rest

Tabata: 4 Rounds
0:20 Hollow Hold
0:10 Rest

Tabata: 4 Rounds
0:20 Superman
0:10 Rest

10 Reverse Drop Lunges (5R/5L)
10 Knee Hugs to Samson Stretch
10 Quad Stretch
10 Reverse Drop Lunges (higher height)
10 Alternating 90/90 Hip Stretch
E4MOM: 5 Rounds
12 RFESS (6R/6L)
12 Split Lunges

24 Iso Lunge Banded Palloff Press (12R/12L)
24 Hollow Hold + Banded Lat Pull Downs
Max time Dead Hang

EMOM: 4 Minutes
Contralateral Carry (switch sides on the minute)

Accumulate 4 Minutes of Plank (any variation) in as short of time as possible.
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Workout Library

Month 2
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