Strong Moms Club
Coached By Jes
Strength & ConditioningThis program is a 6 Week Fitness Guide focused on gaining strength while also working on Cross Training Conditioning with workouts 6 days per week. 3 Workouts will focus on STRENGTH while the other 3 will focus on CROSS TRAINING. This program is written in a format where it is easily done from home with minimal equipment and can be modified as needed. LETS GET STRONG!
A
Back Squat
4 x 8
B
Romanian Deadlift
4 x 10
C
DB Walking Lunge
3 x 10
D
Barbell Hip Thrust
4 x 12
E
Banded Glute Abduction
3 x 20
Conditioning
A
Sonic
15 Minute AMRAP 10 KB Swings 10 Box Jumps 12 DB Thrusters 200m Run Scaled: Box Step Ups
A
Bench Press
4 x 8
B
Bent Over Row
4 x 10
C
DB Shoulder Press
4 x 10
D
Pull-Up
4 x 10
Conditioning
A
Jammy
4 Rounds: 400m Run 15 Deadlifts 12 Push Press 12 Box Step Overs
A
Front Squat
4 x 8
B
Step-Ups
3 x 20
C
Barbell Hip Thrust
4 x 15
D
Banded Glute Bridge
3 x 30
Conditioning
A
Ladder
For Time: 50 Air Squats 40 Sit Ups 30 KB Swings 20 Push Ups 10 Burpees Scaling Option: Half the amount of reps Knee Push Ups Burpees to a box instead of to the floor half sit ups (touch needs instead of touching feet)
Jes Gragg Hampton
Jes is a Mom of 4 young children. She has a Bachelors of Science in Physical Education with an emphasis in Health Education as well as CrossFit Level 1 Training.