6/8/2021 0 Comments Summer workouts 7/7-7/307/7
60 sit ups 6 Rope pulls 60 single leg squats 50 Sit ups 5 Rope pulls 50 single leg squats 40 sit ups 4 Rope pulls 40 Single leg squats 30 sit ups 3 Rope pulls 30 Single leg Squats Time cap 20 min 7/8 3 Rounds 30 Air Squats 20 HS push-ups 10 Deadlifts 7/9 5K Row for time 7/10 21-15-9 Cleans Rind dips 7/11 4 Rounds HS walk 20 PVC pass throughs 5 Shoulder Presses 200m Row 10 lateral lunges 10 Air Squats 7/14 3 Rounds 100m Run 10 Ring rows 5 Clean and Jerk 7/15 AMRAP 10-20 min 10 PVC pass throughs 5 primal pull throughs 5 ea side Russian Twists 5 ea leg step back lunges 7/16 200m Run 5 Good mornings 5 Floor Presses 200m Run 5 Front Squats 5 Push presses 200m Run 5 Squats 5 Push press 7/17 3 Rounds 1 min Stations max reps wall Balls Sumo Dead lift High pull Box jumps Push Press Row Cal Rest 1 min 7/18 5 Rounds 20 Squats HS walk 20 yrds 7/21 Metcon: 50-40-30-20-10 Double unders KB Swings Abmat sit ups 7/22 AMRAP 10 HS push ups 15 Front Rack walking lunges 7/23 2 Rounds 200m Row 10 Air Squats 10 Russian Twists 10 Good mornings 3 Power cleans 5 vups 25 single unders 10 Knee Tucks 25 Double unders 7/24 10 min 5 Strict Press 5 Ring Rows 5 Dips 200m Run Stretch out 7/25 3 Rounds 10 Air squats 10 Ring Rows 10 Good Mornings 7/28 Run 400m 15 Clean and Jerks 3 Rope pull Run 400m 12 Clean and Jerks 2 Rope pulls Run 400m 9 Clean and Jerks 1 Rope pull Run 400m 7/29 10 min AMRAP 40 Double unders 20 Wall balls 10 Box Facing Burpees 7/30 10 Rounds 10 Pull-ups 10 Push-ups 10 Abmat sit ups 10 Push presses
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6/8/2021 0 Comments Summer workouts 6/8-7/66/8
AMRAP 10-12 min 5 Deadlifts 18 Wallballs 17 Burpee overbar 6/9 3 Rounds for time Row 500m 12 deadlifts 21 Box jumps 6/10 Amrap 10-15 min 15 Thrusters 30 Double unders 15 Chest to bar Pull ups 30 Double unders 6/11 Emom For 20 min alternate 12 Toes to bar Rest min 6/14 AMRAP 12-15 min 12 Deadlifts 12 GHD sit-ups 8 Chest to bar pull ups 6 Hand stand pushups 6/15 9-15-21-Reps for time Row Power Snatches 6/16 AMRAP 20 min 5 Deadlifts 5 Hang Cleans 5 Front Squats 5 Push press 5 Squats 6/17 Metcon 3 Rounds for time Row 300 m 20 Wall balls 10 pull ups 6/18 3 Rounds for time 50 ft Walking Lunges 100ft Broad jumps 250m Row 6/21 2 Rounds 1 min Stations Pushups Air Squats MT Climbers Abmat Situps Rest one min 6/22 5 Rounds for time 10 Walking lunges 5 DB Man makers 10 Toes to bar 6/23 For Time Run w/Med ball 400m 31 Sit ups w/med ball 31 Walking lunges w/ med ball overhead 31 Wall balls 31 Med ball push ups Run w/med ball 200m 6/24 AMRAP 15 min 5 knees to Elbow Rest w/ 30 plank hold 6/25 4 Rounds of 10 x Box jumps Sit ups Push ups 6/28 Metcon 3 Rounds of 400m Run 21 KB Swings 11 Squat Cleans 6/29 21-18-15-12-9-6-3 Sumo Deadlift High pull Lateral jump overs 6/30 Metcon: 60 Clean and Jerks 7/1 Amrap 10 min 10 Wall Balls 10 Hollow Rocks 10 Double unders 7/2 Metcon: Partner or split reps 400m Run 30 Power Snatches 400m Run 30 Clean and Jerks 400m Run 30 Thrusters 400m Run 7/3 10 Thrusters 15 Bar Facing Burpees 20 Thrusters 25 Bar Facing Burpees 30 Thrusters 35 Bar Facing Burpees 7/4 Run 1 mile 9-6-3 Reps Hanging Power Snatches Bar Muscle ups |
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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