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Safiyyah

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“We will chase perfection, and we will chase it relentlessly. Knowing all the while, that we can never attain it. But along the way, we will catch excellence.” - Vince Lombardi

Goals

1. Improve body comp with intentional training, working towards 153-154#.
2.
Increase bounce and explosive power.

Muscular Endurance Tests

Push Ups
Forearm Plank
Side Plank
Wall Sit
Dead Hang
3-30-22
​​34
Value
3-30-22
R: 1:00
​L: 1:00
Value
4-3-22
0:45

Strength Tests

Squat
Deadlift
3RM Turkish Get Up
Bench
Strict Dips
Pull Ups
4-3-22
​11

Aerobic Capacity Tests

5K Run
Mile Run
800m Run
400m Run
Value

Skill & Movement Proficiency Tests

50 Double Unders for Time
Benchmark WOD A
Benchmark WOD B
Benchmark WOD C
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Month One

  • W1: Day 1
  • W1: Day 2
  • W1: Day 3
  • W1: Day 4
  • W1: Day 5
  • Week 1 Comments
  • Close
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​MOBILITY PRESCRIPTION
Hamstring Orb Roll
3-Way Banded Lower Body Stretch

WARM UP
1:00 Jump Rope*
*
Jump Rope Variations
20 Feet Elevated Glute Bridges
5 Light Romanian Deadlifts
10 PVC Good Mornings

1:00 Jump Rope
0:20 Forearm Plank
0:20 Side Plank, R.
0:20 Side Plank, L.

5 Moderate Romanian Deadlifts
5 Inch Worms

20 Double Unders
0:10 Side Plank Knee Raises, R
0:10 Side Plank Knee Raises, L
5 Romanian Deadlifts (close to working weight for strength)​
TESTING
Push Ups*
*This is how many push ups you can do in a minute, or until failure. You can only rest at the top. If you are going modify and go knees down, you have to do that the entire time, record if you modified in comments.
(record total in comments)

Side Plank, R.
Side Plank, L.

(record time in comments)

STRENGTH
E2MOM: 6 Rounds
6 Romanian Deadlift @ 3:0:x:0
​(record weight in comments)


“SIDEWAYS”
100, 80, 60, 40, 20
Double Unders
50, 40, 30, 20, 10
Side Plank Knee Raises (total)
25, 20, 15, 10, 5
Kettlebell Swings @ 35#

Score = total time
(record in comments)
COACHES NOTES
Strength:
E2MOM means Every 2 Minutes on the Minute. So for example, start a timer that counts down from 12 and complete 6 RDL's. Rest until the timer hits 10 minutes, then repeat. The Romanian Deadlift tempo reads as 3 seconds down, 0 pause at the bottom, up quick, 0 pause at the top. 

Sideways: this is a good first workout to get you used to my style of programming! This workout reads as complete 100 Double Unders, 50 Side Plank Knee Raises (total), 25 Kettlebell Swings, then go back to the top and complete 80 Double Unders, 40 Side Plank Knee Raises, 20 Kettlebell Swings, and so on until you end with the 20, 10, 5. If Double Unders are a no go right now, no worries, just double the reps and do single unders. Have fun!
MOBILITY PRESCRIPTION
Running & Jumping Prep

WARM UP
300m Run
Running Warm Up
A-Marches
B-Marches
A-Skips
B-Skips
Hip Closers
Hip Openers
Frankensteins
Ankle Hugs to Lateral Lunges
Leg Swings
300m Run

3 Rounds
Increase weight each round
6 Pendlay Rows @ 5:0:x:0
0:20 Bear Hold
TESTING
Strict Pull Ups
(record number of reps in comments)

If you use a band, note the resistance of the band you used. 

Forearm Plank For Time
(record total time in comments)

Note: don't hold anything with crappy form. Make sure your back is flat, and you are actively pushing the ground away with your arms so your upper body is strong as well.

“LAZY MOUNTAIN”
E5MOM: 3 Rounds
300m Run
10 Pendlay Rows @ 75#
10 Deadlifts (same bar)

3 Rounds for Time
200m Run
10 Pendlay Rows @ 75#
10 Deadlifts (same bar)
15 Med Ball Butterfly Sit Ups*
*be mindful not to round your back on these, keep your chest tall, use your arms to help throw the ball forward


Score = total work time
MOBILITY PRESCRIPTION
Quad Foam Roll
​Calves Foam Roll

WARM UP
50 Single Unders Unbroken
10 Wall Squats

75 Single Unders Unbroken
4 World’s Greatest Stretch (2R/2L)
10 Bootstrappers
10 Reverse Lunges​

100 Single Unders (or) 25 Double Unders
5 Modified Push Ups
0:30 Bear Hold
5 Inch Worms


125 Single Unders (or) 50 Double Unders
5 Push Ups

10 Single Arm Weighted Reverse Lunges (5R/5L)
​STRENGTH
E3MOM: 4 Rounds
12 RFESS (6R/6L) @ 3:1:0:0
>10 Split Lunges
>0:20 Forearm Plank
>10 Body Raises

“SUPERSUIT”
5 Rounds for Time
50 Double Unders (or 100 Single Unders)
14 - 2 Single Arm Weighted Reverse Lunges (each side) @ 30#
10 Push Ups

Score = total time
MOBILITY PRESCRIPTION
Kettlebell Psoas Release
LxB Plantar Fascia
LxB Calves/Achilles Stretch
LxB Pec Smash
LxB Trap Smash

WARM UP
1 Minute Bike @ 50% effort
10 Walking Quad Stretch
1 Minute Bike @ 75% effort
​10 Knee Hugs to the World's Greatest Stretch
(hug your knee up to your chest and then step out into the WGS, repeat to the other side)
"DISSOLVE THE SORENESS"
10 Rounds

1 Minute Bike @ 80-90% effort
0:30 Bike @ 50-60% effort

then...

Core Successory Tabata
8 Rounds
0:20 of work, 0:10 of rest
Forearm Plank
Butterfly Sit Ups

(You'll complete 4 rounds of each. Alternate movements, ie do the plank, then the sit ups, repeat.)
MOBILITY PRESCRIPTION
Overhead Press Prep

WARM UP
200m Row @ 50% effort
10 Box Step Ups @ 20"
10 Light DB Cuban Press
3 Inch Worms

200m Row @ 75% effort
0:20 Straight Arm Ring Hold
12 Light Bottoms Up Press (6R/6L)
10 Light DB Push Press
10 Light DB Alternating Hang Snatch
3 Banded Dips @ 3:0:x:0

If you don't have a rower, do the same distance, but as a run. 

TEST
Strict Dips (to failure) 
If you use a band, note what resistance it is in the comments. Make sure you get full depth and lock out on all reps!

Dead Hang 
​Literally how long can you hold onto a pull up bar for?


STRENGTH

E3MOM: 4 Rounds
6 Banded Dips @ 3:0:x:0
>12 Bottoms Up Press (6R/6L)
​>0:20 Hollow Hold


“BRING THE MADNESS”
E3MOM: Survival
150 + 25m Row
5 Burpee Box Jump Overs @ 20"
5 DB Push Press @ 30#
10 DB Alternating Hang Snatch @ 30#

Score = rounds + reps
​COACHES NOTES
Every 3 minutes complete 150m Run (adding 25m each round), 5 Burpee Box Jump Overs, 5 DB Push Press, and 10 DB Alt Hang Snatch (total). Continue this till you cannot complete the work in time. 
Rowing Guide:
Round 1: 150m (.10)
Round 2: 175m (.11)
Round 3: 200m (.13)
Round 4: 225m (.14)
Round 5: 250m (.16)
Round 6: 275m (.17)
Round 7: 300m (.19)
Round 8: you’re still going?!

Movement Notes
  • 150m Run  > 30 Double Unders > 30 Box Step Ups
  • (when adding) 25m Run > 10 Double Unders > 10 Box Step Ups

Week 2

  • W2: Day 1
  • W2: Day 2
  • W2: Day 3
  • W2: Day 4
  • W2: Day 5
  • W2: Day 6
  • Close
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MOBILITY PRESCRIPTION
FR Quads, Glutes, Adductors
3:00 Elevated Contract/Relax Pigeon
3:00 Wall Quad Stretch

WARM UP
10 Cal (or 1 Minute) Bike @ 50%

10 Bootstrappers

10 Cal Bike @ 75%
5 Wall Squats
10 Kneeling Adductor Rocks

10 Cal Bike @ 100%
5 Empty Barbell Squats (front of back you choose)
5 Squats a little heavier
4 Squats a little heavier
3 Squats a little heavier
TESTING
1-3RM Squat
You can choose front of back squat. If you'd like, send me some videos during your warm up if you want any feedback on your form. If you feel good about it, go for it!

“KINCAID”
10 Rounds
0:30 Max Cal or Distance Bike
1:30 Easy Bike

Score = total calories or distance

​
WARM UP
250m Row @ 50%
1:00 Lat Foam Roll
5 Foam Roll Wall Slides
10 Band Y's

250m Row @ 75%
1:00 T-Spine Foam Roll
10 T-Spine Rotations
5 Inch Worms

3 Rounds
4 Half Get Ups (2R/2L)
2 Turkish Get Ups (1R/1L)
4 Plank Drag Thrus (R + L = 1)
50ft Contralateral Carry
3 Bench Press (increase weight each round)
TESTING
1-3RM Bench Press*
*please make sure you have a spotter!!

“OUTERSPACE”
800m Row Buy In

5 Rounds
2 Turkish Get Ups (1R/1L)
4 Half Get Ups (2R/2L)
6 Plank Drag Thrus (R + L = 1)
8 Lemon Squeeze + Body Raises
100ft Contralateral Carry @ 35/53#

800m Row Buy Out

Score = total time

​
WARM UP
1 Round
0:30 Row
0:30 Bike
12 BW RFESS (6R/6L)
Dynamic Banded Hamstring Stretch

2 Round @ increasing intensity
0:30 Row
0:30 Bike
20 Single Leg Feet Elevated Glute Bridges
​STRENGTH
E3MOM: 4 Rounds
12 RFESS (6R/6L) @ 3:1:x:0
>12 Single Leg Low Box Jumps (6R/6L)*
*jump off one leg, land on one leg

>12 Kettlebell Swings

“SALTY”
5 Rounds
0:40 Max Distance Run
0:20 Easy Run

1 Minute Rest

5 Rounds
0:40 Max Cal Row
0:20 Easy Row

1 Minute Rest

5 Rounds
0:40 Wall Sit
0:20 Rest

Score = survival 
RMOBILITY PRESCRIPTION
Overhead Press Prep
LxB Upper-Body Smash of Death
3-Way Banded Shoulder/Tricep Stretch

WARM UP
200m Run @ 50%
10 PVC (or) Band Pass Thrus
10 Bootstrappers

​Running Warm Up
Band Walks
Monster Walks
Hip Openers
Hip Closers
Leg Swings
Quad Stretch
Knee Hugs to World’s Greatest
​200m Run @ 75%


2 ROUNDS
5 Wall Squats
5 PVC OH Squats
10 KB Deadlifts
15 Banded Glute Bridges
20 SL Glute Bridges (10R/10L)
TECHNIQUE
​Hang Snatch Progression*
*new movement! Have you ever done these before?

3 Rounds
2 Snatch Grip RDL
2 Snatch Grip High Pull
2 Hang Snatch

STRENGTH

E2MOM: 6 Rounds
6 Hang Snatch @ 3:0:x:1

“GOLD PANNER”
Timed Mile 

Score = time
​(record hang snatch load and mile time in comments)

​
WARM UP
2 Rounds
1:00 Jump Rope
10 Wall Slides

2 Rounds
10 Forearm Scap Push Ups
3 Inch Worms
10 Light Strict Press
0:20 Dead Hang

2 Rounds
0:20 Double Unders
1 Dip
2 Push Ups
3 Burpees
4 Single Arm DB Push Press (2R/2L)

​10 Wall Slides*
​*feel any better than the first ones?
STRENGTH
E2MOM: 6 Rounds
6 Dips @ 3:0:x:0
>12 Bottoms Up Press (6R/6L)

“DOUBLE JEOPARDY”
Unfinished rounds do not count towards your score.
5 Minute AMRAP

25 Double Unders
7 Push Ups

1 Minute Rest

5 Minute AMRAP
25 Double Unders
10 Single Arm DB Push Press (5R/5L) @ 35#

1 Minute Rest

5 Minute AMRAP
25 Double Unders
7 Burpees

1 Minute Rest
​

5 Minute AMRAP
20 Side Plank Knee Raises (10R/10L)
10 Shoulder Taps 

Score = total completed rounds (no roll over reps)

​
​MOBILITY PRESCRIPTION
Glute Foam Roll
Elevated Contract Relax Pigeon
Quad Foam Roll
Wall Quad (Couch) Stretch

WARM UP
10 Reverse Drop Lunges
10 GHD Extensions
4 Inch Worms
10 KB Goblet Walking Lunges* @ 35#
 *hold one kettlebell in front of your chest

8 Half Get Ups (4R/4L)
10 GHD Extensions
8 90/90 Alternating Hip Stretch
10 KB Front Rack Walking Lunges @ 35#
10 KB Touch & Go Deadlifts @ 35#
2 Turkish Get Ups (1R/1L)
“WE DON’T PLAY”
In 8 Minutes
30-20-10
KB Front Rack Walking Lunges @ 35#
KB Touch and Go Deadlifts
*Between rounds, complete a 100ft Contralateral Carry

In 6 Minutes
4-3-2-1
Barbell (or) Ab Wheel Roll Outs
Turkish Get Ups (total) @ 35#

Score = total reps completed before time caps
WEEK 2 COMPLETE, GREAT JOB!

Week 3

  • W3: Day 1
  • W3: Day 2
  • W3: Day 3
  • W3: Day 4
  • W3: Day 5
  • Close
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MOBILITY PRESCRIPTION
​Shoulder Vitamins
Kelly Starrett Series
40 Bridged Trap & Rhomboid Smash (20R/20L)
​40 Horizontal Banded Serratus Activation (20R/20L)
5 Breaths Single Arm Supported Hang, R.
5 Breaths Single Arm Supported Hang, L.

WARM UP
15 Cal Row
10 Foam Roller Wall Slides
10 Wall Slides
10 Band Y's
10 Forearm Scap Push Ups
15 Cal Bike
10 Shoulder Taps
0:60 Glute Bridges
0:30 Side Plank, R.
0:30 Side Plank, L.
STRENGTH
EMOM: 6 Rounds
6, 6, 5, 5, 4, 4
Strict Eccentric Push Ups @ 3:0:0:0
Lower down on your push ups for 3 seconds. Reps drop every two rounds.

“MENTAL ARMOR”
30 Minute Time Cap
Accumulate 150 Bridged Floor Presses @ 35#*
*sets must be unbroken
15 Cal Penalty Row

Accumulate 300 Hanging Knee Raises*
*sets must be unbroken
10 Cal Penalty Bike

COACHES NOTES
This workout reads as: start with as many bridged floor presses as you can (no resting at the bottom), as soon as you can't complete another rep, you must row 15 cals. Then move to the hanging knee raises and get as many as you can, as soon as you need to drop, you must do a 10 cal penalty bike. Continue this in AMRAP fashion until all of the reps are gone or you reach the 30 minute cap.
MOBILITY PRESCRIPTION
​LxB Rhomboid Smash on the Wall 
Kettlebell Psoas Release

WARM UP
1 Minute Jump Rope
5 Burpees
5 Deck Squats
10 Walking Quad Stretch
10 Knee Hugs to World's Greatest
1 Minute Jump Rope
5 Burpees
​5 Deck Squats
20 Band Walks
20 Monster Walks
10 90/90 Alternating Hip Stretch
10 Kettlebell Swings
10 Alternating Box Step Ups
​“THWANE”
4 Rounds
2:00 Work
50 Double Unders
AMRAP KB Swings
1 Minute Rest

2:00 Work
20 Deck Squats
AMRAP Alternating Box Step Ups @ 20”
1 Minute Rest

​Score = KB Swings + Step Ups
​MOBILITY PRESCRIPTION
Kettlebell Psoas Release
FR Quads
FR Adductors
FR Glutes

WARM UP
10 Cal Row
5 Wall Squats
10 Knee Hugs to World’s Greatest
10 Quad Stretch
10 Kneeling Adductor Rocks

Potentiation Warm Up
20 Light Bicep Curls
20 Air Squats
20 Banded Palloff Presses, R.
20 Banded Palloff Presses, L.
STRENGTH
EMOM: 6 Rounds
3, 3, 2, 2, 1, 1
Strict Chin Up Negatives @ 3:0:0:0

"COLLECTION DAY"
1:00 Max Cal Row
0:15 Rest
1:00 DB Front Squats
0:30 Rest
2:00 Max Cal Row
0:15 Rest
2:00 DB Front Squats
0:45 Rest
3:00 Max Cal Row
0:15 Rest
3:00 Wall Sit*
*every break = 5 DB Front Squats
1:00 Rest
3:00 Max Cal Row
0:15 Rest
3:00 Side Plank*
*every break = 5 Shoulder Taps (R + L = 1)
0:45 Rest
2:00 Max Cal Row
2:00 Banded Palloff Presses
0:30 Rest
1:00 Max Cal Row
0:15 Rest
1:00 Banded Palloff Presses

Score = (cals + squats + presses) - penalty reps
MOBILITY PRESCRIPTION
FR Quads
Wall Quad Stretch
FR Glutes
Elevated Contract/Relax Pigeon

WARM UP
10 Alternating Step Ups
10 DB Deadlifts
5 Wall Squats
10 Kneeling Adductor Rocks
1:00 90/90 Alternating Hip Stretch

10 Alternating Step Ups
​10 DB Deadlifts
5 Wall Squats
10 Bootstrappers

10 Kettlebell Swings
10 Walking Quad Stretch
10 Ankle Hugs to Lateral Lunges
STRENGTH
E2MOM: 5 Rounds

6 Nordic Hamstring Curls*
*if you're not able to set this up, do 6 Deadlifts instead
>12 Kettlebell Swings
​
"NO IFS, ANDS, OR BUTTS ABOUT IT"

For Time
5 Push Ups
10 DB Alternating Box Step Ups @ 35#
If you don't have a 20" surface at home, do 15 DB Deadlifts instead
80 Front Rack DB Split Squats (40R/40L)
10 DB Alternating Box Step Ups
5 Push Ups

1 Minute Rest

10 DB Push Press
20 DB Deadlifts
40 Russian Kettlebell Swings
20 DB Deadlifts
10 DB Push Press

Score = time
MOBILITY PRESCRIPTION
LxB Plantar Fascia
LxB Alternating Calf/Achilles Stretch


WARM UP
1:00 Jump Rope
10 PVC Good Mornings
10 Banded Hip to Face Pulls
10 Band Pass Thrus
1 Strict Dip
1 Strict Pull Up
1 Strict Toes to Bar

1:00 Jump Rope
10 Hollow Hold + Banded Lat Pulls
5 Empty BB RDL
5 Empty BB High Pulls
5 Empty BB Hang Cleans
5 Empty BB Front Squats

3 Rounds
Increase weight each round
3 BB RDL
3 BB High Pulls
3 BB Hang Cleans
3 BB Front Squats
3 BB Squat Cleans (to practice)
​STRENGTH
E2MOM: 5 Rounds
6 Tempo Front Squats @ 3:0:x:0
>3 High Box Jumps


“GUTSY”
35 Minute Time Cap
A.
10, 20, 30, 40, 50
Double Unders
1, 2, 3, 4, 5
Devil’s Press
B.
5, 4, 3, 2, 1
Strict Dips
50, 40, 30, 20, 10
Double Unders
C. 
10, 20, 30, 40, 50
Butterfly Sit Ups
Double Unders
1, 2, 3, 4, 5
Strict Pull Ups + Toes to Bar

Score = total time or reps unfinished reps before cap (noted as a negative score)

COACHES NOTES
Workout reads as complete 10 Double Unders, 1 Devil's Press, then 20 Double Unders, and 2 Devil's Press, until you do 50/5. Then move on to part B, where you will do 5 Strict Dips, 50 Double Unders, down to 1/10. Then move on to C, where you'll complete 10 Butterfly Sit Ups, 10 Double Unders, and 1 Strict Pull Up + Toes to Bar, continue this until you end on 50/50/5. You must finish this workout in 35 min, or your score is the number of reps unfinished.
WEEK 3 COMPLETE, GREAT JOB!

Week 4

  • W4: Day 1
  • W4: Day 2
  • W4: Day 3
  • W4: Day 4
  • W4: Day 5
  • Close
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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 Strict Pull Ups @ 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 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. 


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
L-Sit 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
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
WEEK 3 COMPLETE, GREAT JOB!

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