10/25/2021 0 Comments 10/25-11/1Monday: 3 Rounds 1 min stations
Rope pull Jump rope Box jumps Ball Slams Push Press Rest 1 mine between rounds Tuesday: Metcon 20 Thrusters 20 Sumo Deadlift High pulls 20 Push Jerk 20 Overhead Squats 20 Front Squats Wednesday: For Time 20 Calorie Row 30 Wallballs 20 Toes to Bar 30 Box jumps 20 Sumo DL High Pull 30 Burpees 20 Shoulder to OVerhead 120 ft Sled pull Thursday: 21-15-9 KB swings Row Calories Friday: Metcon Deck of Cards Hearts push ups Diamonds Sit-ups Spades Air squats Clubs Box jumps Jokers 15 Burpees ACE= 15 Face Cards 10 Saturday: 3 Rounds 800 M Run 7 DL 10 Burpees 7 Single Arm KB Thrusters 20 Box jumps Sunday: Active Rest Day!
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10/18/2021 0 Comments 10/18-10/25Monday: Metcon: 21-15-9
200 M Run Barbell lunges Push Press Tuesday: AMRAP 20 min 10 Strict Knees to elbows 20 Alt. Pistols' 30ft Hand stand walk Wednesday: Metcon: 200 M Run 9 Dead lift 6 Burpees bar muscle up Thursday: Partner WOD A: Run 400 M B: Max rep Squat cleans Most reps wins Friday: Yoga Saturday: 3 Rounds 1 min Stations Rope climb or pull jump rope Box jumps Ball Slams Push Press Rest one min Sunday: Active Rest Day 10/11/2021 0 Comments 10/11-10-17Monday: 7 Rounds
10 DB Hang split snatch Right 1 Rope pull 10 DB Hang split snatch Left 1 Rope pull Tuesday: Metcon Farmer walk 1 arm KB 10 Pull ups 200 M Run 20 Push ups Farmer walk 1 arm KB 30 Air squats 200 M Run 40 Box jumps Farmer walk 1 arm KB 50 KB swings 200M Run Wednesday: 5 Rounds 400 m Run 25 calorie Row Hand over hand sled pull Thursday: AMRAP 12 min 50 yrd atlas stone carry 10 ball slams 15 abmat sit ups Friday: EMOM 10 min Alternate between Jump rope Row Saturday: Yoga Flow Sunday: Active rest day! 10/5/2021 0 Comments 10/4-10/10Monday: 4 Rounds 3 min Max Rep
Bike Bench Press Tuesday: Yoga Flow Wednesday: 5 Rounds 30 min time cap 6 DL 6 Burpees 5 Cleans 5 Chest to Bar Pull ups 4 Thrusters 4 Muscle ups Thursday: 10 mins of Run 1 mile Remaining time max clean and jerk rest 3 min 7 min do 800m Remaining time max power snatch Rest 3 min 4 min do 400m Run Remaining time Thrusters Friday: 21-15-9 Weighted Box step ups KB Swings Saturday: Yoga 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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