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
0 Comments
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 1/11/2022 0 Comments January 11th, 20221/11: Ladder 10-1 Reps
Pull ups Box jumps Sit ups 1/12:7 Rounds for time 3 Burpees 6 Power snatchers 9 Push ups 1/13: 15 Reps Roll the dice 1=Box jumps 2= Row for Calories 3= Dead lift 4= Handstand push ups 5=Sit ups 6= Burpee med ball cleans 1/14: AMRAP 25ft Overhead walking lunges 8 Bar facing Burpees 25ft Overhead walking lunges 8 Chest to bar pull ups 1/15:Metcon 5 Rounds 59 Double-unders 15 Bench 1/16: AMRAP 7 Min 10 Power snatches 3 Bar muscle ups 1/17: Partner EMOM 100 Thrusters on the min 5 burpees alternate ea min 1/4/2022 0 Comments 1/4-1/101/4: 2 Cycles AMRAP 5 min each
3 Double DB Devil Press 3 Double DB Thrusters 15M Double DB Front Rack Walking lunges Rest 2 min 1/5: For time 500-100; 50-10 Row 500 M 50 Abmat sit-ups Row 400 M 40 Abmat sit-up.... 1/6:Partner WOD 3 Rounds each 6 total A. Runs 400 M B. AMRAP 10 Thrusters & 25 Double Unders 1/7: AMRAP 20 min 10 Push Presses 10 KB Swings 10 Box jumps 1/8 21-15-9 Box jump Power Snatch Chest -to-Bar Pull ups 1/9 7 min AMRAP 10 KB Swings 50ft Bear Crawl 15 Abmat sit ups 1/10 AMRAP 15 min 5 Strict pull ups 7 Push Press 9 Knees to elbow |
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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