1/19/2021 0 Comments Jan 19th-24thTuesday: Metcon
25 Walking lunges 20 pull ups or rev. Bench 50 Box jumps or step ups 25 tricep dips 20 Toes to Bar 30 KB Swings 30 Sit ups 20 DB Squats 25 Back Extentions 30 Wall Balls Wednesday:Metcon for time 50 KB Swings 40 Pistols 30 Burpees 20 Rev. Bench 10 Box jumps Thursday: 3min for 3 cycles rest 3 min 6 Thrusters 6 Toes to Bar 9 Thrusters 9 Toes to Bar 12 Thrusters 12 Toes to Bar 15 Thrusters 15 Toes to Bar Friday: Metcon 3 Rounds 1 min Stations Burpees Power Snatches Box jumps Thrusters Rev. Bench Saturday: Partner WOD or Split Rep. 1/2 25 min time '12 Dumbbell Snatches 10 Situps w/ med ball toss to partner 20 plank jumpovers 25 jump ropes Sunday: Active Rest day have a great week! 1/12/2021 0 Comments Jan 12th-17thTuesday: 3 Rounds 1 min of work then on to next exercise 1 min rest between only between rounds
Wall balls Sumo dead lift high pulls Push Press Row (sprint) Wednesday:AMRAP 15 min 15 Shoulder to Overhead Step ups 10 Dead lifts 5 bar Burpees 10 Rev. Bench 15 V-ups Thursday: Metcon 30 Snatches 1600 M Rown Friday: Bear Complex 5 Rounds Each exercise 7 reps =1 Round Power Clean to- Push Press to- Front Squat to- Push Press to- Back Squat to- 800 M Row Saturday: Goblet Squat 4 X6 Push ups 4X6 Squat Press 4X10 Step ups 4 X10 Ball Slams 4 X20 Plank 4 X 20 sec.. Sunday: Active rest day!!!! 1/4/2021 0 Comments Welcome back from Break!Jan 4th-Jan 10th
Monday: Metcon For Time 20 Burpees 800 Meter Row 20 Clean & Jerk 30 Double Unders 30 AbMat sit ups 200 M Row 20 Thrusters 30 Rev Bench 30 Push ups 20 Clean & Jerk 800 Meter Row 21 Burpees =2021 Reps Tuesday: Metcon 3 Rounds 1 min each (1 min rest between Rounds) Wall Balls Sumo Dead Lift High pull Box Jumps Push Press Row Sprint Wednesday: AMRAP 15 min 15 Shoulder to Overhead stepups 10 Deadlifts 5 Bar Burpees 10 Rev. Bench 15 V-ups Thursday: Metcon 30 Snatches 1600 Meter Row Firday: Bear Complex 5 Rounds each exercise for 7 Reps= 1 Round Power Clean to Push Press to Front Squats to Push Press to Back Squat to 800 Meter Row Saturday: 4 Rounds of Goblet Squats X 6 Push ups X 6 Squat Press X 10 Step ups X 10 Ball Slams X 20 Plank X 20 Sec. Sunday Active Rest Day!!! |
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
Categories |