11/29/2021 0 Comments 11/29-12/529th: AMRAP 3 min
10 Cleans 10 Toes to Bar Rest 1 min 8 Cleans 8 Toes to Bar Rest 1 min 6 Cleans 6 Toes to Bar 30th: 21-15-9 Thrusters Pull ups 1st: AMRAP 6 min 15 Ring push ups 15 Box Jump-overs 2nd: 3 Rounds 1 min Each Medball Cleans Rope pull Sit-ups 3rd: For time 7 Bear Crawls 50 Double-unders 5 Bear Crawls 50 DU 3 Bear Crawls 50 DU 4th: EMOM For 10 min 100 M Run Air squats 5th: Yoga Flow Have a great Week!
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11/17/2021 0 Comments 11/17-11/2817th: 5 Rounds for time
25 Calorie Row 10 Burpees 18th: AMRAP 14 min 7 Muscle ups 50 Wall Balls 100 DU's 19th: Run 800 M 15 Russian Twists KB 15 Squats 15 Dips 15 Squats 15 Russian Twists KB Run 800M 20th: Partner work out or split reps 100M Farmer Carry 25 Shoulder to Overhead 25 Burpees 100M Farmer Carry 25 Power cleans 25 pull ups 100M Farmer Carry 25 Front squats 25 Knees to elbow 100M Farmer Carry 25 Sumo dead lift high pull 25 Pushups 100M Farmer Carry 21st: 21-15-9 Squat snatch KB swings Toes to Bar 100 DU 22nd: Yoga Flow 23rd: 5 Rounds 400M Run 15 Over head squats 24th: AMRAP 20 min 500M row 7 muscle ups 25th: Happy Turkey Day! AMRAP 20 min 12 Wall balls 10 weighted front rack lunges 1 min bike 40 jump rope SU 8 Burpees 26th: 3 min 7 cycles AMRAP 10 Forearm to plank holds 10 Jumping Jacks 10 Abmat sit ups 10 jumping lunges Rest 1 min in-between 27th: AMRAP 15 min 6 100M Sprints Partner wheel barrow 50 ft 30 push presses Partner wheel barrow 50 ft 20 Air squats 28th: Metcon for time 100 calorie row 75 Thrusters 50 pull ups 75 wall balls 100 calorie row 11/8/2021 0 Comments 11/10-11/16Monday: 12 min AMRAP Ladder
1 Power clean 1 Push Press 20 Double-Unders 2 Power cleans 2 Push Presses 20 Double-Unders 3 Power Cleans 3 Push Presses 20 Double-Unders etc until 12 min is up Tuesday: Dirty 30 30 Box jumps 30 Jumping pull ups 30 KB Swings 30 Lunges 30 Knees to elbows 30 Push press 30 Back ext 30 Wall balls 30 Burpees 30 Double-Unders Wednesday: 50-40-30-20-10 KB Swings Sit ups Thursday: Partner WOD AMRAP 4 min 50 M sled pull 3 min Burpees 2 min Ball Slams 1 min Sandbag lunges One Partner working at a time Friday: AMRAP 31 min 8 Thrusters 6 Rope climbs 11 Box jumps Saturday: Yoga Flow Sunday Active rest day! 11/2/2021 0 Comments 11/2-11/9Tuesday: 3 Rounds
20 Burpees 21 DB Snatches 12 DB Thrusters Wednesday: METCON: 21-15-9 Dead lift HS Pushups Thursday: AMRAP 20 min 200 M Run Max Rep Pull-ups Friday: Metcon: 10 Rounds 3 snatches 3 Burpees Over Bar Saturday: Yoga Flow Sunday Active Rest Day ! Have a great week |
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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