fbpx

Level 1- 07/17/2021

Love the programming? Ready to join a growing group of badass women? What are you waiting for- Sign Up NOW!

Warm-up

10 Min Cardio of your choice

3 Rounds
:20 Weighted Plank on Hands
2 Turkish Get Up e/s
25ft Banded Lateral Walk (each way)
10 Goblet Squats

2 Rounds
20 Band Pull Aparts
10 PVC Pipe Pass Throughs
10 Deadbug Overhead Let Downs
10 Prone Y/s

*Deadbug Overhead Let Down- https://youtu.be/0TMozQmQJwo
*Turkish Get Up- https://youtu.be/0bWRPC49-KI
*Weighted Plank – https://youtu.be/QRsP9MtaySU
*Prone Y’s- https://youtu.be/w1AWGKubE5U
*Band Pull Apart- https://youtu.be/MnDpmNYUjbc

Metcon

5 Rounds
5 Push Up + Jumping Pull-Up OR Jumping Chest to Bar
50ft Farmers Carry

*Scale Up: 5 Ring Muscle Up Transitions or RMU
*Farmer’s carry go heavy (at least the 53# KBS if you can!)

Metcon

For time:
9-12-15 HSPU
18-24-30 Power Cleans
27-35-45 Pistols
Between each round 100ft Philly carry.

*Perform 9 HSPU, 18 Cleans, 27 Pistols then a carry. Then 12/24/35 etc.

Time Cap: 18 Minutes

*Rx PC Weight is 135# – choose a weight you can do 4-6 cleans in a minute
*If you don’t have pistols yet pick one of these scales: https://youtu.be/8cYoeVyx3FI Or perform as reverse lunges.
*If you’re not doing HSPU yet then do heavy DB Push Press
*Philly Carry- https://youtu.be/Uyg0SIv8vEc

Cool Down

Spend 10-15 minutes rolling out everything. Hopefully your body has adjusted to the program, but today give it some extra TLC- it deserves it!

————–Hormones and Training—————

Follicular Phase – Days 1-7

Okay, it’s comp day. We tell you sometimes its okay to chill. Today, be excited to see what you can do DESPITE your hormones.

Follicular Phase- Days 8-14

Lets. Freaking. GOOOOOO!!!

Luteal Phase – Days 15-21

Eat your carbs, drink your water, and settle in.

Luteal Phase- Days 22-28

If you’re cray cray, use it and take it out on the barbell. If you just want to cry, find the beast inside and ask her for some support. You got this.

Leave a Reply

Your email address will not be published. Required fields are marked *