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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).
​
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
3-12-22
​0:58
3-10-22
​1:10

Strength Tests

Front Squat
Deadlift
Power Clean
Strict Ring Dips
Strict Pull Ups
3RM Turkish Get Up

Aerobic Capacity Tests

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

Specific Benchmarks

Annie
Murph
Jackie
DT
3-29-22
11:02
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​Always refresh this page to see new workouts!

Month Two

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Week 1 Comments
  • Close
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WEEK FIVE NUTRITION CHALLENGE
Checking in on food intake consistency - do you feel like you've been fueling more consistently throughout the day? 
Next Challenge:
What is one of your not so healthy vices? Late night snacks? Sweet treats? Drinking alcohol? 
For one week, see if you can completely cut out this vice. 

Mariah, let me know if the running/jump roping combos is not feasible at your home gym or Alaska Functional Fitness. Doing my best to accommodate space restrictions!
MOBILITY PRESCRIPTION
1:00 Calves Foam Roll
1:00 Hamstring Foam Roll
1:00 Lat Foam Roll
1:00 T-Spine Foam Roll

WARM UP
2:00 Jump Rope
3 Inch Worms
7ea Rotator Cuff Alphabet
10 Forearm Scap Push Ups
10 World’s Greatest (5R/5L)
2:00 Double Under Practice

Potentiation Warm Up
3 Sets x 18 Reps each:
Banded Post Rows
Banded Face to Hip Pulls
Hollow Hold (seconds)
STRENGTH
E3MOM: 4 Rounds

5 Pendlay Rows @ 0:2:0:0
Two second pause at the top.

>10 Quick Banded Post Rows
>20 Single Arm DB Rows (10R/10L)

“BLACK JACK”
For 21 Minutes

Minute 1
AMRAP Double Unders*
*if your ankle is too sensitive for this, do Box Step Ups instead

Minute 2
AMRAP 
DB Renegade Row (R + L = 1)
Devil’s Press
DB Hang Snatch (R + L = 1)
Minute 3
Rest

Score = total reps
COACHES NOTES
Black Jack reads as complete as many double unders as possible in 1 minute, then immediately go into a renegade row (R = L = 1), a devil's press, and a hang snatch (on each side). Complete those three movements as many times as possible for 1 minute. Rest in the third minute to record reps, then repeat again for 21 minutes total or 7 rounds. When you go into the hang snatch from the devil's press, leave one of the dumbbells on the ground.
MOBILITY PRESCRIPTION
2:00 Hip Flexor Release

2:00 Wall Quad Stretch
2:00 Pigeon 

WARM UP

200m Jog
A-Marches
B-Marches
A-Skips
B-Skips
Band Walks
Monster Walks

200m Run
Hip Openers
Hip Closers
Leg Swings

Technique EMOM: 5 Rounds
1 RDL
1 Jump Shrug
1 Hang High Pull
1 Hang Clean
*New athletes work with a PVC or training bar, experienced athletes use a barbell.
STRENGTH
E3MOM: 5 Rounds

5 Hang Cleans
>5 Seated Box Jump
>10 Wall Balls

“DOO DOO”
0:00 - 4:00
800m Run

4:00 - 14:00
20 Seconds On; 20 Seconds Off
Wall Balls @ 14#
Burpee Box Jump Overs 20"
Med Ball Butterfly Sit Ups 14#

At 14:00
600m Run

17:00 - 20:00
20 Seconds On; 20 Seconds Off
Med Ball Butterfly Sit Ups 14#

Score = total reps
COACHES NOTES
Use the remaining time on the runs as rest. For the 20 on, 20 off portions, I'd recommend adding up your reps in your head, and writing them down after the butterfly sit ups each round or before doing the 600 run.
MOBILITY PRESCRIPTION
Foam Roll Lats
Kelly Starrett Lat Stretch on the Bar (done in week 3)

WARM UP

400m Jog
5 Inch Worms
10 Scorpions
300m Jog
7ea Rotator Cuff Alphabet
10 DB Strict Press
10 PVC Pass Thrus
200m Run
10 Forearm Scap Push Ups
10 Worlds Greatest
10 Quad Stretch
10 Leg Swings
STRENGTH
E2MOM: 5 Rounds

5 Ring Dips
>5 Banded Plyo Push Ups
>10 DB Push Press

“I NEED A REFUND”
1600m Run for Time (XA)

Rest 2:00

XA AMRAP 
3 Ring Dips
6 Push Ups
9 DB Thrusters

Rest 2:00

800m Run for Time (XB)

XB AMRAP
9 DB Front Squats
6 DB Reverse Lunge & Press*
​*press both weights

3 Renegade Push Ups (R + L = 1)

Score = total time - 1 second for every rep completed
COACHES NOTES
X = the amount of time it took you to run the mile. Round this number to the nearest whole number for the number of minutes you’ll do the AMRAP for. ​
RECOVERY DAY! 

MOBILITY PRESCRIPTION

Foam Roll or Orb Hamstrings, Adductors, and Glutes
6:00 3-Way Banded Hamstring Stretch
3:00 LxB + Kettlebell Psoas Smash (1:30R/1:30L)
6:00 Wall Quad Stretch (3:00R/3:00L)

LxB Traps, Rhomboids, Pecs
10 Kettlebell Windmills (between) (5R/5L)
ACTIVE RECOVERY
EMOM: 14 Rounds 

M1: Bike
M2: Kettlebell Carry*
*Contralateral Carry, Farmer's Carry, Waiter's Carry, etc.

COACHES NOTES
This workout is 14 minutes total, alternating movements.
WEEK ONE COMPLETE, GREAT WORK!

Week Two

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Week 2 Comments
  • Close
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WEEK SIX NUTRITION CHALLENGE
Coming soon.
MOBILITY PRESCRIPTION
LxB Plantar Fascia
LxB Alternating Calf/Achilles Stretch
Foam Roll Quads
​Foam Roll Adductors

WARM UP
Rowling 3 Rounds 100m
Over/Under = 1 Push Up

10 World's Greatest (5R/5L)
10 Bootstrappers
5 Kettlebell Swing to Squats
10 PVC OH Squats
5 Wall Squats

2 Rounds
10 Empty BB Zombie Squats
10 Lateral 45# Plate Hops, R.
10 Lateral 45# Plate Hops, L.​
STRENGTH
E3MOM: 5 Rounds

5 Front Squats @ 2:2:x:0
Lower down two seconds, pause at the bottom two seconds, come up as quick as you can.

>8 Swing, Stick, Lateral Bound
>12 Lateral Exchange Lunges (6R/6L)
>8 Lateral Box Jumps (4R/4L)

“WASP”
10 Minute AMRAP
15 Cal Row
15 Push Ups

2 Minutes Rest

5 Minute AMRAP
15 Kettlebell Swings 35/53
15 Butterfly Sit Ups

Score = total reps
MOBILITY PRESCRIPTION
LxB Upper Body Smash of Death
​10 Kettlebell Windmills (5R/5L)

WARM UP
​8 Cal Bike @ 50%
8 Lateral Cross Over Step Ups
8 Kneeling Adductor Rocks (each side)
6 Cal Bike @ 75%
6 Alternating Hang Snatch (light weight)
6 Walking Quad Stretch
4 Cal Bike @ 100%
4 Lateral Burpee Plate Hops
4 Single Arm Step Ups
4 Inch Worms
STRENGTH
EMOM: 5 Rounds

6 Ring Rows

“10-4”
Any unfinished reps = a 1 butterfly sit up penalty
3 Rounds AFAP
2:00 Work
4 Cal Bike Sprint

10 Lateral Cross Over Step Ups 35# @ 20"
10 Lateral Burpee Plate Hop Overs
4 Cal Bike Sprint
2:00 Rest

3 Rounds AFAP
2:00 Work
4 Cal Bike Sprint

10 Alt Hang Snatch 35#
10 Single Arm Step Ups @ 20"
4 Cal Bike Sprint
2:00 Rest

​Score = total time - 12:00 (rest time)
COACHES NOTES
For 10-4, rest two minutes between every round. 
WARM UP
5 Rounds
50 Jump Rope*
*coach change up footwork each round
5 Inch Worms
10 PVC Good Mornings
10 PVC Pass Thrus
0:10 PVC Deadlift Hold
10 World’s Greatest (5R/5L)

1 Round
20 Band Walks, R
20 Band Walks, L
20 Monster Walks, F
20 Monster Walk, B
20 Banded Glute Bridges
20 Single Leg Box Squats (10R/10L)
20 Single Leg KB RDL (10R/10L)

TECHNIQUE EMOM: 5 RDS*
1 Snatch Grip RDL
1 Snatch Grip Hang High Pull
1 Hang Snatch
*if this is painful to your shoulder, switch to hang cleans instead
STRENGTH
E2MOM: 5 Rounds

5 Hang Snatch
>4 Box Jumps, Single Leg Landing
>8 Half Get Ups (4R/4L)

“I’ll SWITCH TO HAM”
6 Minute AMRAP

25 Double Unders
2 Turkish Get Ups (1R/1L)

6 Minute AMRAP
1 Turkish Get Up (to standing)
5 Single Arm Push Press
10 Box Step Ups
5 Single Arm Push Press
1 Turkish Get Down (to laying)
Switch arms every round.

Score = total rounds and reps

​
RECOVERY DAY! 

MOBILITY PRESCRIPTION

LxB Feet, Traps, Rhomboids, Lats
Foam Roll T-Spine
T-Spine Sit Ups
T-Spine Rotations
PVC + Bench T-Spine/Shoulder Stretch
​5 Inch Worms
ACTIVE RECOVERY
4 Rounds
20 Cal Row
60 Seconds Jump Rope
10 Cal Bike
WEEK ONE COMPLETE, GREAT WORK!

Week Three

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Week 3 Comments
  • Close
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WEEK SEVEN NUTRITION CHALLENGE
Coming soon.
MOBILITY PRESCRIPTION
Foam Roll Quads
Foam Roll Adductors
Foam Roll Glutes
Wall Quad Stretch
Elevated Contract/Relax Pigeon

WARM UP
3 Rounds

0:30 Jump Rope
15 GHD Extensions (or) Feet Elevated Glute Bridges
0:20 Hollow Hold

10 Kettlebell Windmills (5R/5L)
10 PVC Pass Thrus
​5 DB Cuban Press
10 PVC Overhead Squats

1 Round
3 Snatch Grip Deadlift
3 Snatch Grip High Pulls
3 Power Snatch
3 Overhead Squats
3 Squat Snatch
STRENGTH
E2MOM: 8 Rounds*

*use the first three rounds as warm up. Keep weight relatively light overall and use today as a technique day!
1 Power Snatch
2 Overhead Squats
3 Squat Snatch

“YUM, YUM, NOM, NOM, TOOT, TOOT, POOP”
75 Double Unders
50 Cal Row
25 Mountain Climbers (R + L = 1)

5 Rounds
5 Hang Snatch @ 55#
5 Overhead Squats

25 Mountain Climbers
50 Cal Row
75 Double Unders

Score = total time
WARM UP
3:00 Bike

3 Rounds
5 Wall Squats
5 Eccentric Push Ups (2 - 3 seconds)
5 Eccentric Ring Rows 
(2 - 3 seconds)


3 Rounds
Increase weight slightly each round. 
1 Deadlift
1 Power Clean
1 Front Squat
1 Push Press
1 Thruster
STRENGTH
E1:30MOM: 6 Rounds
5 Strict Press

“TOUR DE ANCHORAGE”
30 Minutes

Bike as far as possible.*
*Every 3 Minutes, complete:
1 Thruster @ 85#
2 Front Squats
3 Deadlift
4 Bar Facing Burpees

Score = total distance biked
MOBILITY PRESCRIPTION
1:00 Quad Foam Roll

1:00 TFL Lx Ball Roll
1:00 Plantar Fascia Roll
1:00 Alternating Calf & Achilles Stretch

WARM UP
200m Jog
2 Rounds
0:20 Bear Hold
0:20 Glute Bridges
0:20 Side Plank, R.
0:20 Side Plank, L.

A-Marches
B-Marches
A-Skips
B-Skips
Frankensteins
Quad Stretch
Leg Swings
“LEARNING CURVE”
30 Minute Time Cap

800m Run (or) Row
3 Rounds
10 Push Ups
10 Mountain Climbers (R + L = 1)

800m Run (or) Row
3 Rounds
1:00 Bear Hold
10 V Ups + Body Raises

Score = total time
MOBILITY PRESCRIPTION
​The Kelly Starrett Series
YOGA WITH ADRIENE
​15 Minute Morning Sunrise Flow
WEEK ONE COMPLETE, GREAT WORK!

Week Four

  • W4: Day 1
  • W4: Day 2
  • W4: Day 3
  • W4: Day 4
  • Close
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WEEK FOUR NUTRITION CHALLENGE
Coming soon.
MOBILITY PRESCRIPTION
6:00 3-Way Banded Hamstring Stretch

WARM UP
30 Cal Row
2:00 Banded Chest & Scalene Stretch
10 PVC Good Mornings
10 PVC Pass Thrus

Potentiation Warm Up
3 x 18
SLFEGB (each side)
American KB Swings
Deadhang (seconds)
Wolverine Hold
STRENGTH
E2MOM: 5 Rounds

5 Deadlift @ 67-70%

“MIRANDA RIGHTS”
30-25-20-15-10
Cal Row
5-4-3-2-1
Strict Chin Ups
Strict Toes to Bar

Rest 2:00

Accumulate 5:00 of any Plank variation in the shortest amount of time possible.

Score = total time
MOBILITY PRESCRIPTION
LxB Plantar Fascia
Foam Roll Calves


WARM UP
400m Run
2 Rounds
0:40 Iso Lunge Hold, R
0:40 Iso Lunge Hold, L
0:20 Reverse Grip Deadhang
0:20 Hollow Hold
0:40 Glute Bridges
0:40 Superman Hold

1 Round
A Marches
B Marches
A Skips
B Skips
Frankensteins
Quad Stretch
Ankle Hugs to Lateral Lunge
STRENGTH
E1:30MOM: 6 Rounds

6, 6, 5, 5, 4, 4
Eccentric Push Ups

“ADIOS MÚSCULOS”
30 Minute AMRAP
400m Run
10 DB Front Rack Walking Lunges (R + L = 1)
10 Single Arm Sit Ups, R
10 Single Arm Sit Ups, L
10 DB Renegade Rows (R + L = 1)

Score = total rounds + reps​
WARM UP
1:00 Hip Flexor Roll
1:00 Hamstring Roll
10 PVC Good Mornings
10 Reverse Drop Lunges

3 Rounds
10 Cal Row
10 Single Leg Box Squats (5R/5L)
10 Single Leg RDL (5R/5L)
Round 1) 3 Inch Worms
Round 2) 6 World’s Greatest
Round 3) 8 Scorpions

​
STRENGTH
E2MOM: 6 Rounds

8 Split Squats (4R/4L)
>0:15 Bike Sprint

“DRAGON BREATH”
500m Row
5, 4, 3, 2, 1
Lateral Cross Over Box Step Ups
Burpee Box Jump Overs
500m Row

Score = total time

GO OUTSIDE FOR A LITTLE WALK BEFORE OR AFTER YOGA!
YOGA WITH ADRIENE
​45 Minute Deep Stretch

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