3/30/2020 0 Comments 3/30-4/53/30 Good food for post workouts? Salmon
30 reps of each Jumping Jacks burpees pullups box jumps wall ball sit ups Air Squats side kicks (each side) lunges curls skull crushers High knees squat jumps 30 yard bear crawl 3/31 Helps aid body recovery? Magnesium, Quentin, Cinnamon, Water 10 min Tabata or 4 rounds Pushups DB Squats Bent over Row 4/1 Tips to reduce anxiety? Breathe, ground self, name a good experience EMOM (every min on the min) 12 min Squat push press V ups Double Unders 4/2 To Be healthy: workout, schedule sleep, fuel up, stretches, have a self challenge 10 min Tabata Jumping jacks squats burpees lunges plank bear crawl Squat jumps 4/3 Food to fight illness? Garlic, nuts, sweet potatoes, Kefir, green tea, mushrooms,eggs 3 rounds for time 15 Deadlifts 35 overhead squats 90 doubleunders 4/4 Self Care; Exercise brain, keep stress low, daily take 5's Metcon: 21-15-9 Thrusters sit up burpees 4/5 Eat Clean? No sugar, No processed foods, No alcohol, 1 gallon of water per day Amrap (as many rounds as possible) 10 rev bench 15 KB Swings 20 Box jumps
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3/17/2020 0 Comments 3/17-3/29/2020I know change can create anxiety, but it can also open new doors.... stay active
3/17 Happy St. Patty's Day Amrap (as many rounds as possible) 15 min of work 2 Rev. Bench 4 Handstand pushups 8 KB Swings Always warm up and cool down. 3/18 4 rounds for time 25 pull ups 5 Cleans 15 min work cap 3/19 For time: 100m Run 50 push ups 100m Run 50 bent over rows 100m Run 50 Squats 100m Run 50 supermans 3/20 50-40-30-20-10 of each Lunges Abmat situps 3/21 EMOM (every min on the min) 4 KB Swings 8 Wall balls 3/22 4 Rounds for time: 4 pull ups 5 burpees 200m Run 3/23 AMRAP 12 min 10 reps each 200m Run Deadlifts 200m Run Hang Cleans 200m Run Front Squat 200m Run Push Jerk 200m Run Back Squat 200m Run Power Snatches 200m Run Overhead Squats 3/24 10 min 8 toes to bar 8 DB Thrusters 12 Walking lunges 3/25 For time: 10 Push Press 15 Overhead Squats 20 Push Press 25 Front Squats 30 Push Jerks 35 Back Squats 3/26 Metcon: 7 Rounds for time 35 Double unders 1 Snatch 3/27 20 min AMRAP (as many rounds as possible) 7 Bar facing burpees 7 Wall balls 7 Med ball situps 7 Pull ups 3/28 Run 1200m then 4 Rounds of: 12 Pull ups 9 dips 6 Handstand push ups Run 1200m 3/29 AMRAP (as many rounds as possible) 10 min 9 Front squats 7 Bar facing burpees 5 Push press 3/10/2020 0 Comments 3/10/20205 min Row for warm up
Core Blast Tabata 30sec of work 15 sec rest Repeat for 8 min 1. Plank shoulder taps 2. Low Plank 3. RT Side Plank 4. LFT Side Plank 5. Hallow Hold 6. Mountain Climbers 5 min Row for cool down 3/9/2020 0 Comments 3/9/2020Hope you had a great active weekend....
Abb Wall Workout 30 sec each 10 sec rest get close to a wall 1. V ups touch the wall between your V 2. both legs start up against the wall then twist both leg down each side back and fourth 3. Start both legs up on the wall like a bridge take one leg off and do hip thrust then switch legs 4.Flip over both feet on the wall toes pointed down body up like a plank then do MT climbers 5. lay on the floor head towards the wall bring toes to wall 3/5/2020 0 Comments 3/5/20203 Rounds of :
50 single jumps (jump rope) Plank hold 60 sec 5 Wall walks Have a great workout today! 3/3/2020 0 Comments 3/3/202020 min AMRAP (as many rounds as possible)
13 Bench Press 7 Rev Bench 50 Doubleunders 10 Squats 10 Cleans 10 Abmat sit ups Happy Birthday! 3/2/2020 0 Comments 3/2/2020Hope you all had a great weekend!
Everything today is light weight 2 rounds of 12 reps more from one exercise to the next. Warm up 5 min cardio 1. Wall balls 2. 22 calorie Row 3. Burpees 4. Box jumps 5. Pull ups 6. Shoulder Overhead (push press) 7. Cleans 8. Sit ups 9. Goblet squats 10.KB swings 11. Toes to bar 12. Plate touch ground to overhead 13. Balls slams 14. Plank Shoulder taps 15.Sumo dead lift to high pull 16.Russian twists w/ plate 17. Dead Lift 18. Over head lunge Long workout but light weight and keep moving the whole workout! March Madness :) |
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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