9/28/2020 0 Comments Week of 9/28Monday : FOR TIME
15 box jumps 10 pistols RT 5 Air Squats 15 Clean & Jerk 10 Power Cleans 5 Hang Cleans 15 Box jumps 10 Pistols LFT 5 Air Squats 15 Clean & Jerk 10 Powercleans 5 Hang Cleans 45 LBS. 55LBS. 65 LBS Tuesday: 30's 30 reps of each Airsquats crunches Lunges crunches Curls crunches Skull Crushes crunches High knees crunches Steps ups crunches Wendsday: HIIT work out 12 Reps of Each Squats Mountain Climbers Burpees Tricep Dips 12 sec plank Jumping Jacks Push ups Russian Twists lunges Situps Butt Kicks Thursday: 7 min AMRAP ( as many rounds as possible in 7 min for each group 2 min rest between groups) #1 Group 10 pushups 20 walking lunges 30 jumps (jump rope) #2 Group 5 burpees + 5 box jumps 10 dumbbell push presses 15 abmat situps #3 Group 15 Air Squats 10 KB Swings 5 pull ups or row Friday: Repeat 3 X or 10 min 15 squat jumps 5 push ups 25 High Knees 7 Burpees 10 lunges 7 Squats 5 push-ups 10 lunges 5 push-ups 7 Squats 15 Squat jumps 1 min wall sit 5 push-ups 25 high knees Saturday Cardio day 30 min Sunday Rest have a great week!!
0 Comments
9/18/2020 0 Comments 9/185 Min Dynamic Stretches
1. Surrenders 3X10 2. Lunge Twists 3X10 3.Advanced Bridge 3X12 4.Alternating side lunge touche 3X10 5.Mountain climber twist 3X20 6.Plank hip dips 3X16 7.Dead bug 3X12 8. Alternating supermans 3X16 Cool down 15 min bike 9/17/2020 0 Comments 9/175 min Dynamic Stretches warm up
1. Inchworm 3x10 2. Push ups 3x10 3. Prone back extentions 3x10 4. Plank shoulder taps 3x10 5. One arm tricep push ups 3x10 each side 6.Inverted V plank 3x12 7. Crunch Chop 3X15 8. Straight-leg raises 3X15 Cool down bike 10 min 5 min Dynamic stretches to warm up
WOD (rest 30 sec between each) Double pluse squat 3X12 Split Squat 3X12 each side Sumo Squat 3X 10 Side lunge 3X10 each side Frog Bridge 3X15 Donkey kicks 3X15 each side Side Plank Front Kick 3X10 each side Inner thigh lifts 3X10 each side Stationary stretches 5 min cool down |
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
Categories |