“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. Make fitness more of a priority to become a fit, bad ass mama and role model for your son!
- Stay consistent on the program, aim to get all 3 workouts done on time each week, or make up a missed workout in the following week.
2. Build a strong core
- Increase forearm and side planks by at least 0:20 on retest.
- Stay consistent on the program, aim to get all 3 workouts done on time each week, or make up a missed workout in the following week.
2. Build a strong core
- Increase forearm and side planks by at least 0:20 on retest.
Muscular Endurance Tests
Push Ups |
Forearm Plank |
Side Plank |
Wall Sit |
Dead Hang |
3-8-22 15 M |
3-1-22 1:30 |
3-5-22 R: 0:45 L: 0:50 |
3-17-22 2:00 |
3-7-22 0:16 |
Strength Tests
Squat |
Deadlift |
3RM Turkish Get Up |
Bench |
Strict Dips |
Inverted BB Rows |
Aerobic Capacity Tests
5K Run |
Mile Run |
800m Run |
400m Run |
Value |
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Skill & Movement Proficiency Tests
50 Double Unders for Time |
Benchmark WOD A |
Benchmark WOD B |
Benchmark WOD C |
Month Two
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MOBILITY PRESCRIPTION
Overhead Press Prep WARM UP 3:00 Jog 7ea Rotator Cuff Alphabet 10 Band Y’s 5 DB Cuban Press 10 PVC Pass Thrus 2 Rounds 1 Strict Dip (you can use a band!) 3 Burpee Box Step Ups 6 Empty BB Strict Press 9 Double Unders |
STRENGTH
E2MOM: 5 Rounds 5 Pause Strict Press* @ 1:3:x:0 *pause at 90 degrees on the way down >7 Plyo Push Ups* *use a band across hips to assist with speed off the ground “THE BAD GUY” 4 Rounds 2:00 Work 150m Run (0.10 on treadmill) 5 Strict Dips 5 Burpee Box Jump Overs AMRAP Double Unders 2:00 Rest Then… Accumulate 3:00 of a Hollow Hold* *every break = 15 Unbroken Double Unders Score = double Unders (from Part I) - double unders (from Part II) |
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MOBILITY PRESCRIPTION
Shoulder Vitamins 2:00 LxB Rhomboid Smash on the Wall (1:00R/1:00L) Kelly Starrett Series 40 Bridged Trap & Rhomboid Smash (20R/20L) 40 Vertical Banded Serratus Activation (20R/20L) 5 Breaths Single Arm Supported Hang, R. 5 Breaths Single Arm Supported Hang, L. 5 Breaths Double Arm Supported Hang WARM UP 10 Forearm Scap Push Ups 5 Inch Worms 10 PVC Good Mornings 10 Knee Hugs to World's Greatest |
EMOM: 6 Rounds
5 Pause Pendlay Rows @ 1:3:x:0 Pause holding the bar to sports bra line or a little lower. “STANDING IN RAIN” 300m Run 25 Ring (or) TRX Rows 25 V Up + Body Raises 600m Run 50 Gunslingers 50 Butterfly Sit Ups 300m Run 25 Ring Rows 25 V Up + Body Raises Score = total time |
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MOBILITY PRESCRIPTION
Foam Roll Lats Foam Roll T-Spine Foam Roll Hamstrings WARM UP 200m Jog Running Warm Up
Hang Power Snatch Progression with PVC |
STRENGTH
E2MOM: 4 Rounds 6 Hang Snatch @ 3:0:x:0 *lower the barbell down to knees for 3 seconds Record weight in comments - send me a video of your form if you want! “THIS IS DUMBBELL” 200m Sprint Rest 30 Seconds 20 Lateral DB Suitcase Carry Step Overs* *DB starts in outside hand, alternate hands every side Rest 30 seconds 200m Sprint Rest 30 Seconds 20 DB Alternating Power Snatch Rest 30 seconds 200m Sprint Rest 30 Seconds 20 DB Single Arm Sit Ups (20R/20L) Rest 30 seconds 200m Sprint Rest 30 Seconds 20 Single Arm OH DB Walking Lunges Rest 30 seconds 200m Sprint Rest 30 Seconds 20 DB Plank Drag Thrus (total) Rest 30 seconds 200m Sprint Rest 30 Seconds Score = total time |
COACHES NOTES
Your goal is to keep the 200m sprint times within a few seconds of each other!
Your goal is to keep the 200m sprint times within a few seconds of each other!
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MOBILITY PRESCRIPTION
Foam Roll
WARM UP 10 Wall Squats 10 Feet Elevated Glute Bridges 10 Bootstrappers 10 Wall Squats 20 Single Leg Feet Elevated Glute Bridges (10R/10L) 10 Kneeling Adductor Rocks (each side) 2:00 Elevated Contract Relax Pigeon (1:00R/1:00L) 10 Goblet Squats 10 World's Greatest (5R/5L) 10 Empty Bar Front or Back Squats Now start building up weight from here and drop the reps. Example: 7 Reps @ easy 5 Reps @ moderate - easy 3 Reps @ moderate 2-3 Reps @ moderate - hard 2-3 Reps @ hard 2-3 Reps @ max |
TESTING
2-3RM Squat You can choose front or back squat, totally up to you. You can also decide how many reps you want to do, and we can calculate your 1RM from there. If you don't have anyone to spot you, or you don't have a place where you can drop the bar, don't test your 1RM. COOL DOWN STRETCHING 3:00 Wall Quad Stretch 3:00 Pigeon |
Month One
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MOBILITY PRESCRIPTION
Hinge Prep 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
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. 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 @ 26# Score = total time (record in comments) |
COACHES NOTES
Strength: E2MOM stand for Every 2 Minutes on the Minute. This helps control rest and keeps you on track so you don't take too much rest. Romanian Deadlifts should be around 60% of 1RM to accommodate the tempo and higher reps. The tempo reads as 3 seconds down, 0 pause at the bottom, up quick, 0 pause at the top. Only go down to the point where your shoulders are still higher than your hips (if you were looking at yourself from a side view).
"Sideways": this workout reads as 100 Double Unders (or 200 Single Unders), 50 Side Plank Knee Raises (25 on each side), and 25 Kettlebell Swings, then 80 Double Unders (or 160 Single Unders), 40 SPKR, and 20 KBS. Finish this as efficiently as possible. Never comprise form for speed.
Modifications
Strength: E2MOM stand for Every 2 Minutes on the Minute. This helps control rest and keeps you on track so you don't take too much rest. Romanian Deadlifts should be around 60% of 1RM to accommodate the tempo and higher reps. The tempo reads as 3 seconds down, 0 pause at the bottom, up quick, 0 pause at the top. Only go down to the point where your shoulders are still higher than your hips (if you were looking at yourself from a side view).
"Sideways": this workout reads as 100 Double Unders (or 200 Single Unders), 50 Side Plank Knee Raises (25 on each side), and 25 Kettlebell Swings, then 80 Double Unders (or 160 Single Unders), 40 SPKR, and 20 KBS. Finish this as efficiently as possible. Never comprise form for speed.
Modifications
- Double Unders > Single Unders (reps x 2)
- Kettlebell Swings > scale weight
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MOBILITY PRESCRIPTION
LxB Pec Smash LxB Trap Smash WARM UP 250m Run @ 50% 7ea Rotator Cuff Alphabet 10 PVC Pass Thrus 10 Shoulder Taps 250m Run @ 75% 10 PVC Good Mornings 10 Forearm Scap Push Ups 2 Rounds 5 DB Strict Press 20 Banded Post Rows 20 Feet Elevated Glute Bridges (FEGB) 5 Box Jumps |
TESTING
Inverted Barbell Rows (record number of reps in comments) Set a barbell up in the rig, or use the smith machine, to knee height. When we retest, we'll set the bar up to knee height again. Pull your chest to the bar (sports bra line) and make sure it touches for the rep to count! STRENGTH EMOM: 6 Rounds 3 Inverted Barbell Rows @ 3:0:x:0 You can set the bar a bit higher for these so they feel easier than when you did the strict test. It should feel like you could do 1, maaaayyybeee 2, more reps. “FATAL ATTRACTION” 2,000m Run for Time Rest 3:00 7 Minute Time Cap 12, 10, 8, 6, 4, 2 Kettlebell Swings @ 35# Burpee Box Jumps @ 20” Score = Run Time + Part II Time (record in comments) |
COACHES NOTES
Strength: like Day 1, EMOM stands for Every Minute on the Minute.
Use a band that will help so that the first 2-3 sets of the pull ups feel very doable. They should start getting hard by the 4th round.
"Fatal Attraction"
Start a timer, run 2,000m or scale the distance to modifications below. Rest 3:00, then complete 12 Kettlebell Swings, 12 Burpee Box Jumps, 10 Kettlebell Swings, 10 Burpee Box Jumps, and so on until you finish with 2 of each. You will have 7 minutes to complete that. Record the total time it took you to do everything in comments.
Modifications
Strength: like Day 1, EMOM stands for Every Minute on the Minute.
Use a band that will help so that the first 2-3 sets of the pull ups feel very doable. They should start getting hard by the 4th round.
"Fatal Attraction"
Start a timer, run 2,000m or scale the distance to modifications below. Rest 3:00, then complete 12 Kettlebell Swings, 12 Burpee Box Jumps, 10 Kettlebell Swings, 10 Burpee Box Jumps, and so on until you finish with 2 of each. You will have 7 minutes to complete that. Record the total time it took you to do everything in comments.
Modifications
- 2,000m Run > 1600m Run (1 mile) > 1200m Run
- Kettlebell Swings > scale weight > Russian Kettlebell Swings
- Burpee Box Jumps > scale height > Burpee Box Step Ups
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MOBILITY PRESCRIPTION
Quad Foam Roll Calves Foam Roll WARM UP 10 Cal Bike @ 50% 5 Wall Squats 10 Single Leg Box Squats (5R/5L) 10 Walking Quad Stretch 10 Cal Bike @ 75% 5 Wall Squats 10 Kneeling Adductor Rocks 5 Bootstrappers 10 Cal Bike @ 100% 5 Front Squats @ 5:0:x:0 10 Single Leg Box Squats (5R/5L) 3 (heavier) Front Squats @ 5:0:x:0 |
TESTING
Side Plank, R. Side Plank, L. (record time in comments) STRENGTH E2MOM: 6 Rounds 6 Front Squats @ 5:0:x:0 >20 GHD Extensions (or) 20 Single Leg Feet Elevated Glute Bridges (10R/10L) (record weight in comments) “KINCAID” 8 Rounds 0:30 Max Effort Bike 1:30 Rest Score = total distance from bike sprints |
COACHES NOTES
We are going for impeccable form on Front Squats today. The 5 second tempo is to get you to slow down and focus on hitting perfect positions and using the correct muscles in your squat (booty, hamstrings, quads). Make sure you are always bracing your core!!
We are going for impeccable form on Front Squats today. The 5 second tempo is to get you to slow down and focus on hitting perfect positions and using the correct muscles in your squat (booty, hamstrings, quads). Make sure you are always bracing your core!!
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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
Dead Hang* *literally how long can you hang from a pull up bar without dropping? (record total time in comments) “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 |
COACHES NOTES
When strategizing for today’s conditioning, you’ll want to pace yourself. Don’t go out guns blazing, shoot for more like 75-80% effort, and then sell out in the 3 rounds for time. Record the time it takes you to finish each round in the first part, you should have a good amount of rest time in each of the E5MOM's! Add that at the end to the time it takes you to do the 3 rounds for time. This is your score.
When strategizing for today’s conditioning, you’ll want to pace yourself. Don’t go out guns blazing, shoot for more like 75-80% effort, and then sell out in the 3 rounds for time. Record the time it takes you to finish each round in the first part, you should have a good amount of rest time in each of the E5MOM's! Add that at the end to the time it takes you to do the 3 rounds for time. This is your score.
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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) |
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) 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) @ 26# 10 Push Ups Score = total time |
COACHES NOTES
Strength: Complete 6 Rear Foot Elevated Split Squats on each side, going down for a count of 3, holding at the bottom for a count of 1, and no pause at the top. Complete 10 Split Lunges total.
"Supersuit" is designed to take about 14-18 minutes. Each round, subtract 2 reps of the Single Arm Weighted Reverse Lunges (on each side), meaning in round 1 you'll complete 14, then in round 2 you'll complete 12, in round 3 you'll complete 10, and you'll end with 6 on each side. The number of double or single unders and push ups stay the same each round. Try to move efficiently between movements and take minimal breaks!
Strength: Complete 6 Rear Foot Elevated Split Squats on each side, going down for a count of 3, holding at the bottom for a count of 1, and no pause at the top. Complete 10 Split Lunges total.
"Supersuit" is designed to take about 14-18 minutes. Each round, subtract 2 reps of the Single Arm Weighted Reverse Lunges (on each side), meaning in round 1 you'll complete 14, then in round 2 you'll complete 12, in round 3 you'll complete 10, and you'll end with 6 on each side. The number of double or single unders and push ups stay the same each round. Try to move efficiently between movements and take minimal breaks!
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MOBILITY PRESCRIPTION
Overhead Press Prep WARM UP 200m Jog @ 50% effort 10 Box Step Ups @ 20" 10 Light DB Cuban Press 3 Inch Worms 200m Run @ 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 |
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 Run 5 Burpee Box Jump Overs @ 20" 5 DB Push Press @ 25# 10 DB Alternating Hang Snatch @ 25# 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
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 1 & 2 COMPLETE!
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MOBILITY PRESCRIPTION
Overhead Press Prep WARM UP 2 Rounds 1:00 Jump Rope *Jump Rope Variations 3 Inch Worms + Push Up 10 Feet Elevated Glute Bridges 5 Bootstrappers 10 Wall Squats 2 Rounds 20 Double Unders 10 DB Goblet Squats 10 Light DB Strict Press 4 Light Half Get Ups (2R/2L) Start building up strict press weight, use the first round in the EMOM as your final warm up weight for both the barbell and DB or KB (whatever you’re using for the Half Get Ups). |
TESTING
Max Time Wall Sit (record score in comments) STRENGTH E2:30MOM: 5 Rounds 6 Tempo Strict Press @ 3:0:x:0 Lower down 3 seconds and press up as quickly as you can after tapping shoulders. >14 Half Get Ups (7R/7L) @ 3RM TGU weight (-5# if too heavy) "SPRING BREAK UP" 0:00 - 10:00 Jump Rope* *EMOM: 10 Double Unders For every mistake complete: 5 DB Push Press 10:00 - 15:00 20 Double Unders 5 DB Thrusters 15:00 - 20:00 0:30 Side Plank 5 DB Thrusters Score = no score! Just sweat and have fun ;) |
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MOBILITY PRESCRIPTION
Kettlebell Psoas Release LxB Plantar Fascia LxB Calves/Achilles Stretch LxB Pec Smash LxB Trap Smash WARM UP 10 Alternating Box Step Ups 0:20 Dead Hang 5 Inch Worms 10 Alternating DB Box Step Ups @ 15# (two weights) 5 DB Cuban Press* *Use light weight and go slower than in the video. 5 Easy Banded Chin Ups 10 Quad Stretch 10 Alternating DB Box Step Ups @ 25# 3 Rounds Increase weight each round Hang Clean Progression (start video @ 2:00) 3 BB RDL 3 BB Hang Jump Shrug 3 BB Hang High Pulls 3 BB Hang Cleans |
STRENGTH
E2MOM: 5 Rounds 5 Tempo Hang Clean @ 3:0:x:0 “3 DAY KIND OF SORE” 30 Minute Time Cap 8 Rounds 30 Alternating DB Box Step Ups @ 25# 8-1 Chin Ups 1+1 Hang Cleans @ 65# 8-1 DB Hang Snatch (each side) @ 25# Score = total time or rounds and reps finished COACHES NOTES This workout reads as complete 30 alternating box step ups holding two 25# DB's, then complete 8 chin ups, then 1 hang clean, then 8 DB Hang Snatch on each side. The next round, complete the 30 step ups again and then complete one less chin up (7), and one more hang clean (2), and one less hang snatch on each side (7). Continue this pattern until you end with 1 chin up, 8 hang cleans, and 1 hang snatch on each side. Per usual, report score in comments! |
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MOBILITY PRESCRIPTION
FR Calves FR Hamstrings 3-Way Banded Lower Body Stretch WARM UP 0:30 Jump Rope 10 Unbroken Double Unders 0:30 Jump Rope 10 Reverse Drop Lunges 4 Inch Worms 0:20 Jump Rope 20 Unbroken Double Unders 0:20 Jump Rope 10 Leg Swings 0:10 Jump Rope 30 Unbroken Double Unders 0:10 Jump Rope |
"SMOOTH CRIMINAL"
50, 40, 30, 20, 10 Double Unders Butterfly Sit Ups Rest 3:00 4 Rounds for Time 250m Run (.15 on treadmill) 5 Lateral Burpee Plate Hop Overs 10 Body Raises 15 Heavy Russian KB Swings @ 35# Score = total time ( - rest) COACHES NOTES Part one reads as 50 double unders, 50 butterfly sit ups, 40 double unders, 40 bfsu... down to 10 of each. Then rest 3:00 and complete 4 rounds of the last four movements. If the 35# KB on swings feels too light, level up! |
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MOBILITY PRESCRIPTION
Overhead Press Prep WARM UP 10 Cal Bike @ 50% effort 10 Forearm Scap Push Ups 5 DB Cuban Press 5 Light Strict Press 10 PVC Pass Throughs 12 Cal Bike @ 75% 5 Moderate Strict Press 10 PVC Good Mornings 14 Cal Bike @ 100% 4:00 3 Way Upper Body Stretch Potentiation Warm Up 3 Rounds 20 Light Overhead Tricep Extensions 20 Light Russian KB Swings 20 Empty BB Bench Press |
STRENGTH
E1:30MOM: 6 Rounds 5 Tempo Bench Press @ 3:0:x:0 “RIPTIDE” 4 Rounds 2:00 Work 0:30 Max Effort Bike 24 Bosu Plank Press Ups AMRAP Burpees 2:00 Work 0:30 Max Effort Bike 12 Push Press AMRAP Ring Hold (go to 42 seconds in video) 2:00 Rest Score = total burpees + seconds of ring hold |
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MOBILITY PRESCRIPTION
Foam Roll Hamstrings & Quads WARM UP 10 Alternating Box Step Ups @ 20" 10 Single Leg Kettlebell RDL (5R/5L) 10 Alternating Hip Bridge Marches 5 Inch Worms 10 Sherpa Carry* Alternating Box Step Ups *carry a plate on your back like a backpack 10 Russian Kettlebell Swings 10 Empty Barbell Romanian Deadlifts 10 Leg Swings 10 Sherpa Carry Alternating Box Step Ups @ 25# 10 American (overhead) Kettlebell Swings @ 25-35# 10 Slider Mountain Climbers 10 Body Saws |
STRENGTH
E2MOM: 5 Rounds 5 Pause Romanian Deadlift @ 3:3:x:0 >20 Alternating Hip Bridge Marches “NON-CAFE CORTADA” 50 Sherpa Carry Alternating Box Step Ups @ 25# 50 Russian Kettlebell Swings @ 35-45# 50 Slider Mountain Climbers (R+L = 1) 50 Sherpa Carry Alternating Box Step Ups 50 Body Saws 50 American Kettlebell Swings @ 25-35# 50 Sherpa Carry Alternating Box Step Ups Score = total time COACHES NOTES If you don't have sliders, you can use a towel or two. |
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MOBILITY PRESCRIPTION
Running & Jumping Prep WARM UP 1:00 Jump Rope 10 PVC Good Mornings 10 PVC Pass Thrus 5 Wall Squats 10 Bootstrappers 10 Kneeling Adductor Stretch 1:00 Jump Rope 10 Hollow Hold + Banded Lat Pulls 5 Wall Squats 5 Empty BB Front Squats 20 Banded Post Rows 3 Rounds Increase weight each round 3 Front Squats @ 3:3:x:0 3 Devil’s Press |
STRENGTH
E2MOM: 4 Rounds 6 Pause Front Squats @ 3:3:x:0 “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 Push Ups 50, 40, 30, 20, 10 Double Unders C. 10, 20, 30, 40, 50 Walking Lunges Double Unders 1, 2, 3, 4, 5 Inverted Barbell Row* *should feel hard!! Score = time or uncompleted reps |
COACHES NOTES
This workout reads as: complete 10 Double Unders, 1 Devil's Press, then complete 20 Double Unders, and 2 Devil's Press, continue until you complete 50 Dubs and 5 DP. Then move on to "B", where you start with 5 Push Ups, then go to 50 Double Unders. Continue this pattern down to 1. Finally, move on to "C", where you will complete 10 Walking Lunges, 10 Double Unders, and 1 Inverted Barbell Row with your body as parallel with the ground as possible, then complete 20, 20, 2, and continue that until you end with 50, 50, 5. If you can't finish the work in 35 minutes, no worries! Just record the total amount of reps not completed.
This workout reads as: complete 10 Double Unders, 1 Devil's Press, then complete 20 Double Unders, and 2 Devil's Press, continue until you complete 50 Dubs and 5 DP. Then move on to "B", where you start with 5 Push Ups, then go to 50 Double Unders. Continue this pattern down to 1. Finally, move on to "C", where you will complete 10 Walking Lunges, 10 Double Unders, and 1 Inverted Barbell Row with your body as parallel with the ground as possible, then complete 20, 20, 2, and continue that until you end with 50, 50, 5. If you can't finish the work in 35 minutes, no worries! Just record the total amount of reps not completed.
MONTH 1 COMPLETE! CONGRATS!!
