Monday:
1min Jump Rope 20 Dead lifts 1 min JR 20 Hang Cleans 1 min JR 20 Front Squats 1 min JR 20 Push Jerks 1 min JR Back Squats 1 min JR 20 Overhead Squats 1 min JR 20 Bench Press 1 min JR Tuesday: For time 10 Push Press 15 Overhead Squats 20 Push Press 25 Front Squats 30 Push Jerks 35 Back Squats Wednesday: Metcon 7 Rounds of 35 Double-unders 1 Snatch Thursday: 20 min AMRAP 7 Bar facing burpees 7 Med ball tosses 7 Pull ups Friday: 4 Rounds of 1200 M run 12 pull ups 9 Dips 6 Handstand push ups 1200 M run Saturday: 9 min Amrap 9 Front Squats 7 Bar Facing Burpees 5 Push Presses Sunday Active Rest Day!
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3/15/2021 0 Comments 3/15-3/21Monday: Metcon 5 Cycles AMRAP 3 min of each (rest 1 min between cycles)
3 Power Cleans 6 Pushups 9 Airsquats Tuesday:50-40-30-20-10 Reps for time Double unders Abmat situps Wednesday: AMRAP 20 min 5 Burpee Box jumps 10 Hang Power Cleans Run 400 M Thursday: AMRAP 20 min 1 Rope Sled pull Run 400 M MAX HS pushups Friday: 21-15-9-9-12-21 Reps for time Deadlift Burpees Saturday: AMRAP 15 min Height Box Jumps HS push ups Double Unders Pull ups Sunday: Active rest day!!! 3/8/2021 0 Comments 3/8-3/14Monday: 3 X10
Squat Shoulder press Deadlift Tuesday: 30 sec work 10 sec off Round one Round 2 Round 3 High Knees Wall sit Jumping lunge Jump Squats Pushups MT Climbers Wednesday: 2 Rounds for time 50 Jumping jacks 30 Hollow Rocks 10 inch worm walkouts Thursday: 2 Rounds 8 push press 8 knees to elbow 12 Russian KB swings Friday: 3 Rounds 10 Bent over Row 40 Farmer carry Saturday: 1 Round 30 Barbell rollouts 30 Floor Press 30 Barbell floor wipers Sunday: Active rest day! 3/1/2021 0 Comments It's March 3/1-3/7Monday: Dumbbell Circuit 10 -15 Reps each
Round One Round 2 Round 3 Lateral Raises Bench Press Shoulder Press Up Right Row Bent Over Row Rev. Fly Lunges Dead Lift Squats 60 sec Plank 60 Sec Plank 60 sec Plank Tuesday: Metcon For time 10 Handstand pushups 20 Wall balls 30 Toes to bar 40 Power Cleans 50 Burpees 60 Sumo Deadlift High Pull Wednesday: EMOM 9 min alternate between Ring Support Hold 30 sec Bar Hang 30 sec Handstand hold 30sec Thursday: Partner WOD or split reps in half 90 Clean and Jerk Friday: 10 Rounds for time Sprint 100m 10 pull-ups Sprint 100m 10 Burpees Rest 30 sec. Saturday: Tabata 30 sec on 10 off Round one Round 2 Round 3 High knees Wall Sit Jumping Lunges Jump Squats Push ups Mountain Climbers 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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