2/22/2021 0 Comments 2/22-2/28Monday 10 Rounds for time
9 Thrusters 20 Double Unders Tuesday: Lift 4X5 Squats 3X5 Bench 3X5 ea One armed DB Row 3X6 Deadlift 3X6 Overhead Press Wednesday: 3 Rounds 10 Reps KB Squat Clean Rev. Bench Burpees Farmer Carry Shuttle Sprint Thursday: 2 Rounds for time 25 Wall Balls 25 Abmat sit ups 25 Weighted Step ups Friday: The Treadmill 1 mile 30 incline increase EMOM 1 Arm KB Swin KB Goblet Squat to jump Squat 1 mile treadmill cool down Saturday: Partner WOD or split Reps (rotate every 10 reps) 100 Sit ups 100 Ball Slams 50 Back Ext. 100 KB Swings 100 pushups Sunday Active Rest Day
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2/16/2021 0 Comments Feb. 2/16-2/21Tues: 20 min AMRAP
400 M Row Max pull ups Wed: 15 Min AMRAP 25 Single Arm DB Overhead Lunge steps 25 Calorie Row 25 Weighted situps Thurs: 10 min AMRAP 100 M Row 3 Push ups 5 Bentover rows 7 Airsquats Fri: 5 Rounds for time 30 Double Unders 14 Power Snatches Sat: For Time 100 Abmat situps Sunday Active Rest Day! 2/2/2021 0 Comments 2/2-2/7Tuesday: Ground Hogs Day! Happy Birthday Teyler 6 more weeks of winter....
50 KB Swings 40 Pistols 30 Burpee Box jumps 20 Pushups 10 Rev Bench pull ups Wednesday: 21-15-9 Floor Press Strict Pull ups Thursday:5 Rounds of 5 Deadlifts 10 Burpees Cool Down Row Friday: 3 Rounds of each HITT 30 sec work 15 sec break one min break between rounds Round 1 Wall Sits Squats Front Lunges Dead Lift High Knees Round 2 Front Raises Chest Press Lateral Raises Shoulder Press Jumping Jacks Round 3 Snatch Bicep Curls Bentover Row Rev. Flys Step ups Saturday: 4 Rounds for time of 7 Hang Power Snatches 7 Overhead Squats 7 Box jump-overs 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
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