4/11/2022 0 Comments April 11th, 20224/12 For Time
800 M Run 23 Pull up burpees 101 Box jumps 400M Run 121 Push ups 135 Abmat Sit ups 800M Run 9 Ground to Overhead 4/13 500M Row 50-40-30-20-10 Double Unders Hollow Rocks 4/14 For Time 5 Rounds 10 Dead lifts 100 M Run 4/15 AMRAP 10 min 10 Wall balls 15 KB Swings 4/16 4 Rounds 2 Turkish get ups 10 Ring Knee Tucks 4/17 3 Rounds in 2 min 20 Med ball cleans Max Calories on Row Rest 1 min between 4/18 Metcon 3 Rounds 10 Front squats 20 Chest to bar pull-ups 50 Double unders
0 Comments
4/5/2022 0 Comments 4/5-4/114/5 AMRAP 15 min
25 Double unders (jump rope) 5 Power snatches 25 Double unders 5 Muscle ups 4/6 4 Cycles of AMRAP 3 min each 12 med ball cleans 10 ball slams 8 pistols Rest 2 min between cycles 4/7 For time 5 Rounds "Cindy" 3 Rounds "DT" 1 mile run 4/8 3 Rounds 9 power cleans 916 bike calories 4/9 Metcon 21-15-9 Burpees Box jumps KB swings 400 M run Rest 2 min then: Pullups Deadlift push press 400 M Run 4/10 200 M Run then 3 rounds 19 Row calories 87 ERG calories 7 Rope pulls Finish w/ 200 M Run 4/11 For time 800 M Run 23 pull up Burpees 101 Box jumps 400M Run Backwards 121 pushups 135 Abmat sit ups 800M Run 9 Ground to overhead 3/29/2022 0 Comments 3/29-4/43/29 3 Rounds of
30 Wall balls 30 Sumo Dead lift High pull 30 Box jumps 30 Push Press 30 Calorie Row 30 Push ups 10 Box Squats 3/30 3 Rope Pulls 600 M Row 30 Overhead Squats Lft Arm DB overhead walking lunges Rt Arm DB Overhead walking lunges 16 Hand stand push ups 30 Box jumps 60 KB Swings 3/31 21-15-9 Dead lift 800 M Run 4/1 W/ Partner AMRAP 20 min 5 pull ups 10 Push ups 15 Air Squats 4/2 20 Pull ups 20 Pushups 20 Abmat sit ups 20 Air squats 400 M Run 21 KB Swings 15 Thrusters 400 M Run 15 Overhead squats 20 Ground to overhead 400M Run 30 Box jumps 30 Wall balls 4/3 AMRAP 16 min 7 HS push ups 5 Overhead squats 70 Double-unders 5 Hang snatches 7 toes to bar 5 Rope pulls 4/4 w/Partner (one works one rests) 20 Rounds 11 Toes to bar 20 Air squats 16 KB Swings 3/15/2022 0 Comments 3/15-3/2o Happy Spring Break 21-283/15 AMRAP 15 min
5 Strict pull ups 10 Alt. Pistols 25 Double-unders 3/16 Partner WOD 5 Rounds 30 Cal Bike 30 Ball slams 30 Abmat med ball toss 3/17 Metcon 10 Rounds 6 Hand stand push-ups (1-5) 2 Snatches (6-10) 3/18 AMRAP 12 min 1 min Double-unders 1 min DB Snatches 2 min Double-unders 2 min DB Snatches 3 min Double -unders 3 min DB Snatches 3/19 3 Rounds 10 KB Dead lifts 10 Medball cleans 200 M Run 3/20 AMRAP 15 min 7 pull ups 7 Burpees 14 Cal Row 14 jumping lunges 3/1/2022 0 Comments 3/1-3/7 Happy March!!3/1 Metcon 10 Rounds
10M Ruck lunges 10M Sandbag Rev. Bear Crawl 3/2 9 Rounds 9 muscle ups 11 Clean and Jerk 50 yrd Buddy carry 3/3 AMRAP 25 min 11 Chest to bar pullups 2 dead lifts 10 Handstand pushups 3/4 6 Rounds 12 min time cap 1 Cluster 3 Bar facing burpees 6 Shoulder to Overhead 9 Front squats 30 Row Cal. 3/5 3 Rounds 15 push press 10 Burpees 500 M Row 3/6 For time 50 jumping jacks 25 abmat situps 50 Air squats 25 Push ups 50 Walking lunges 25 Hip bridges 50 KB swings 25 Box steps ups 50 KB Sumo deadlifts 3/7 AMRAP 15 min 20 DB Rows 20 Power Snatches 100 M DB Farmer Walks 2/22/2022 0 Comments 2/22-2/282/22 5 Rounds for time
10 Thrusters 20 sit ups 2/23 50 Hollow rocks 50 pushups 50 Air squats 50 Russian Twists 2/24 Metcon: 4 Rounds Row 500M 10 yards atlas stone carry 50 Double unders 2/25 AMRAP 10 min 1 rope climb 2 push ups 3 box jumps 4 sit ups 5 pull ups 6 burpees 7 balls slams 8 lunges 9 air squats 10 back ext. 2/26 1000 weighted step ups 2/27 21-15-9 Step ups Thrusters 15-12-9 Row cal. Hang cleans 12-9-6 Burpees over bar Overhead squats 2/28 3 Rounds 1 min stations Wallballs Sumo dead lift high pull Box jumps Push press Row Rest 1 min 2/8/2022 0 Comments 2/9-2/142/9 For Time
110 Double unders Then : 4 Rounds 10 Thrusters 29 Pull ups 16 Row Calories Then: 110 Wall balls' 2/10 AMRAP 15 min 15 Power snatches 60 Double-unders 15 Overhead Squats 21 Row Calories 2/11 MECTON 21-15-9 Burpees KB Swings Double-unders 2/12 MECTON 6 Rounds 10 Pull ups 15 toes to bar 20 Push ups 25 Wall balls 2/13 METCON 2KM ROW 2/14 4 min 1 rep max clean Rest 2 min 4 Min AMRAP 1st min 30 Double-unders 2nd min Bar muscle ups 3rd min pull ups 4 min Ring row Rest 2 min 8 min AMRAP 30 Double -unders 8 Lft single arm DB push press 8 RT single arm DB push press 8 lateral burpees over DB 20 Double-unders 6 Lft single arm DB push press 6 RT single arm DB push press 6 lateral burpees over DB 20 Single-unders 5 LFt single arm DB push press 5 Rt single arm DB push press 5 lateral burpees over DB 2/3/2022 0 Comments 2/1-2/82/1 3 Rounds
3 DB Power Cleans 3 Pull ups 3 Knees to elbows 6 Burpees 2/2 Happy Birthday Teyler! 10 min AMRAP 8 Snatches 8 Russian Twists 2/3 3 Rounds 10 Air squats 10 V ups sit ups 10 Superman's 10 Bike Calories 2/4 15-12-9 KB Swings Weighted Step ups Single unders (JUMPROPE) 2/5 20 min AMRAP 5 Dead lifts 5 Power Cleans 5 Front squats 5 Back Squats 2/6 Metcon 200ft Single arm DB over head walking lunges 50 DB Box step ups 50 Strict HS push ups 200ft Hand stand walk time cap 10 min 2/7 yoga flow 2/8 Metcon 15 min Card Game Hearts -Med ball sit ups Diamonds -Med ball step ups Clovers- Med ball squats Spades- Mt. Climbers 1/24/2022 0 Comments 1/25-1/311/25 2 Rounds
50 Calorie Row 50 Hand Stand Push ups 20min Time Cap 1/26 AMRAP 7 min 12 DB Hang Snatches 8 Single arm DB Overhead squats 1/27 4 Cycles AMRAP 2 min 4 DB Thrusters 4 DB Box step overs or Jumps 1/28 3 Rounds 200 M Row 10 KB Swings 10 Burpees 1/29 AMRAP 35 min 24 jumping lunges 24 Hollow Rocks 24 Air Squats 24 Abmat sit ups 24 Burpees 1/30 Metcon 3 Rounds 5 Pull ups 10 Push ups 15 Air squats Then 2 Rounds 400M Run 15 Overhead Squats Then 1 Round 800M Run 30 KB Swings 30 Pull ups 1/31 5 Rounds 4 Hand stand pushups 6 Sit ups 8 DB Thrusters 1/17/2022 0 Comments 1/18-1/241/18 9 Rounds
7 Squat Cleans 8 Burpee Box jumps 1/19 Metcon 4 Rounds 20 Walking lunges w/ med ball overhead 20 Sit-ups w/ med ball 400M Run w/ med ball 1/20 Metcon AMRAP 15 min 19 Wall balls 19 Calorie Row 1/21 21-18-15-12-9-6-3 Reps Double unders Calorie bike row 1/22 Metcon for time 30 Clean & Jerks 1/23 Partner WOD 1000M Row 90 Ball Slams 80 KB Swings 70 Box jumps 60 Bench Press 50 Partner Abmat sit ups 40 Power cleans 30 Box dips 200 jump rope single unders 10 Rope climb 1 person always working 1/24 4 Rounds 10 DB man-makers 10 Box jumps |
Lisa KoehlerHello I am originally form Eastern Washington I moved here to beautiful Kalispell Montana in 2013. I have been playing; coaching, teaching and working in the health and fitness field in some capacity my whole life. I had the privilege of playing college softball and basketball. In 2003 I received my Bachelor's Degree in Health Enhancement form Saint Martin's University in Lacey, WA . I am married and have 3 kiddos who are all very active, keeping me on my toes. I love teaching and coaching at all different levels, hopefully inspiring people to have self confidence and to work hard. Thank you for taking time to stop by my site. Have a Blessed Day. Archives
April 2022
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