Hey All. It is about that time again! I want to hear from you so I can continue to improve Isabella Fitness. Be honest and tell me how you really feel!
PS. The reason it’s not anonymous is because there may be something specific that I can address with you personally based on what you answer. If you won’t be honest without it being anonymous then just make up a fake name. Remember, if you write a fake name but put something specific, just realize I have no way of addressing anything with you personally.
PPS. I will hunt you down until you do it.
https://www.surveymonkey.com/r/8G5TMGV
EMOM
Min 1: 5 Back Squat, 70%
Min 2: 10 Push up complex (1 partial push up + full push up = 1)
5 rounds (10 min)
Sprint Intervals
Every 6 minutes complete.
10 DB Bench Press (50s/30s)
Walking Lunge from plates to bike
20/14 Bike Cals
Walking Lunge from bike to Plate
10 DB Bench Press (50s/30s)
rest with the remaining time
repeat 2 more times
Clean Complex
Semi-Squat Clean (or muscle) + Low Hang Semi Squat Clean + High Hang Squat Clean = 1
5 Rounds, Every 90 secs
Chipper, 25 min cap
8 Rope climbs
50 BJO (24/20) (FB:65 reps)
50 Plate G2O (45/25) (FB: 65)
50 Kip Swings (FB: 65)
8 Ropes climbs
(you can partition the 50, 50, 50 as you wish)
EMOM
Min 1: 5 Banded Deadlifts
Min 2: 5 Ball Slams
5 rounds (10 min)
WOD, 26 min AMRAP, kind of
50 Jump Ropes
10 HSPU
5 DL (60-65%)
then max plank attempt
Each time you drop from the plank you go back into the workout and pick up where you left off
The goal is to accumulate 8 minutes of planking, at which point the WOD is over. Keep adding up your max plank attempts until you reach 8 minutes
https://www.surveymonkey.com/r/8G5TMGV
Ladder, 40 min Cap
Run 3 Laps (indoor mod: 30 burpees)
500/400 meter row
1 round of:
15 KBS – eye level (FB: Overhead) (70/50)
14 Single Arm DB Squat Cleans (7 each arm)
25 Pull Ups (FB: 12 C2B or 5 Muscle Ups)
Run 3 Laps (indoor mod: 30 burpees)
500/400 meter row
2 rounds of:
15 KBS – eye level (FB: Overhead) (70/50)
14 Single Arm DB Squat Cleans (7 each arm)
25 Pull Ups (FB: 12 C2B or 5 Muscle Ups)
Run 3 Laps (indoor mod: 30 burpees)
500/400 meter row
3 rounds of:
15 KBS – eye level (FB: Overhead) (70/50)
14 Single Arm DB Squat Cleans (7 each arm)
25 Pull Ups (FB: 12 C2B or 5 Muscle Ups)
Run 3 Laps (indoor mod: 30 burpees)
500/400 meter row
4 rounds of:
15 KBS – eye level (FB: Overhead) (70/50)
14 Single Arm DB Squat Cleans (7 each arm)
25 Pull Ups (FB: 12 C2B or 5 Muscle Ups)
continue in this fashion
OHS, 7×3, OHS, Off Racks
every 90 seconds
https://www.surveymonkey.com/r/8G5TMGV
For Time, 18 min cap
10 Snatches (50%)
5 Burpees
8 Snatches (60%)
10 Burpees
6 Snatches (70%)
20 Burpees
4 Snatches (80%)
40 Burpees
2 Snatches (90%)
Record Time…then an optional
80 burpees
https://www.surveymonkey.com/r/8G5TMGV
Running Month – Part 4
For Time
1 Mile Run
20 Semi-Squat Cleans (115/65)
20 Push Presses (115/65)
1 Mile Run
20 Semi-Squat Clean and Presses
20 Burpees
1 Mile Run
20 Burpees
20 Cal Row
40 Min Cap
Week 1 Mileage: 2.25
Week 2: 2.50
Week 3: 2.75
Week 4: 3.00