11/30/2020 0 Comments Nov 30th-Dec. 6thMonday: Metcon AMRAP 12 min
1 Squat Snatch 3 Clean & Jerks 30 Double Unders Tuesday: EMOM for 12 min Alternate 21/17 Calorie row 3 rope climbs Wednesday: Partner WOD AMRAP 20 min 2 Muscel ups 4 Handstand Push-ups 8 KB Swings Thursday: 3 Rounds for time of Row 250 m 6 Power Cleans 6 Thrusters 9 Deadlifts 9 Sumo Squat Dead lift High pulls Friday: Metcon AMRAP 12 min 5 Deadlifts 18 Wallballs 17 Burpee overbars Saturday: For time 30 toes to bars 30 yrd KB Front Rack Lunge 10 Toes to bars 10yrd KB Front Rack Lunge Sunday: Active Rest Day!
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11/23/2020 0 Comments Nov.23rd-28thMonday:16 Rounds for time (Partner ea does 8 rounds)
1 Squat Snatch 2 Bar Muscel Ups 3 Strict Handstand Push Ups Tuesday: Metcon AMRAP 25 min 150 Double Unders 50 Push Ups 15 Power Cleans Wednesday: 100 Walking lunges 75 Ball Slams 50 Box jumps 25 Pull Ups 50 KB Swings 75 Abmat Sit Ups 100 Air Squats Thursday: W/Partner for time 400m Run W/med ball 200m ea 10 Rope climbs (not on the rope holding the ball) 31 Burpee Toss ball 40 Wall balls 20 ea 24 Push Ups W/legs on the ball 400 M Run W/ball 200m ea Friday: Partners someone is always holding the ball 400m Run w/med ball 50 Abmat Sit Ups 40 Med Ball Thrusters 30 Walking lunges w/ball 20 Box jumpovers w/ball 100m Row 40 med ball tosses Saturday: Metcon: For time Run 1 mile Then- 10 Rounds of 7 Thrusters 7 Pull ups 7 Burpees 11/16/2020 0 Comments Nov.16th-22ndMonday: HIIT 12's
12 Squats 12 Mountain Climbers 12 Burpees 12 Tricep Dips 12 Sec Plank 12 Jumping Jacks 12 Push ups 12 Russian Twists 12 Lunges 12 Sit ups 12 Butt Kicks Tuesday: AMRAP 7 min each #1 10 push ups 20 walking lunges 30 Jumprope 1 min rest #2 5 Burpees + 5 box jumps 10 DB push press 15 Abmat sit ups #3 15 Air Squats 10 KB Swings 5 Pull ups or row Wednesday: Repeat 3 times or 10 min 15 Squat jumps 5 push ups 25 High Knees 7 Burpees 10 lunges 7 Squats 5 pushups 10 lunges 5 push ups 7 Squats 15 Squat Jumps 1 min wall sit 5 push ups Thursday: Crossfit WOD *Thruster= Front squat to a push press 10 Thrusters 1 Box jump 9 Thrusters 2 Box jumps 8 Thrusters 3 Box jumps 7 Thrusters 4 Box jumps 6 Thrusters 5 Box jumps 5 Thrusters 7 Box jumps 4 Thrusters 8 Box jumps 3 Thrusters 9 Box jumps 2 Thrusters 10 Box jumps Friday: Tabata WO 20/10 16 mins Burpees Jumping jacks Pushups Mt climbers Plank HighKnees Squat jumps Wall sit Saturday: 3 Rounds for time 10 push ups 20 Sit ups 25 Squats 10 lunges ea leg 80 Jumping jacks 60 sec wall sit Sunday: Active rest day! 11/10/2020 0 Comments Nov. 9th-15thMonday: 60-50-40-30-20-10-5 Of
60 Alt. Pistols 50 Wall Balls 40 Box Jumps 30 Dead Lifts 20 Power Cleans 10 Front Squats 5 Pull ups Tuesday: Metcon 20 min Run 400 m or Row 30 Double Unders or 60 Single 15 Chest to Bar Pull ups 10 Burpees Wednesday: Metcon 4 Rounds 15 Hang Power Snatches 30 Double Unders Thursday: Metcon 21-15-9 Squat Clean Dips Friday:Metcon 10 of everything Overhead Squats Box jump overs Thursters Power Cleans V-ups Burpees Power Cleans Thursters Box jump overs Saturday : (if with a Partner split the reps) 800m Row or Run 23 Burpees 101 Box jumps 800m Row or Run 121 Push ups 135 Abmat sit ups 800m Row or Run 9 Ground to Overhead Sunday: Active Rest Day! Have a Great week! 11/2/2020 0 Comments Nov. 2nd-8thMonday : One at a time!
6 L 6 R Single leg lateral Box Steps 20 sec. Hollow Holds 100 ft L 100 Ft R Single arm Farmer Carry Tuesday : Up and Down 3 Rounds Broad Jumps 20 m Bear Crawl 20 m Wednesday: Cardio Run, Jog, walk 30 min Thursday: AMRAP 8 min 8 Burpees 10 Overhead Squats 15 Abmat sit ups 100 m Shuttle Run Friday: AMRAP 16 min 10 Box jumps 20 KB Swings 50 m Run 50 m Backwards run Saturday: Team WOD 10 Rounds for time 5 rounds each 9 Dead lifts 7 Hang Power Cleans 5 Push Jerks 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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