12/20/2021 0 Comments 12/21-1/321st AMRAP 8 min
4 Hang power snatches 4 Overhead squats 4 Barbell rollout on knees 10 Burpees 22nd 2 Rounds 12 Thrusters 400M Run 23rd 12 min AMRAP 15 Push Press 15 Box weighted step ups 15 Single-unders 24th 7 Min AMRAP 7 Hand Cleans 15 Wall balls 15 sit ups 25th Rest Day Merry Christmas! 26th AMRAP 27th 50-40-30-20-10 Wall balls Box jumps KB Swings 28th 10 Burpees 20 Pullups 30 Sit ups 40 KB Swings 50 Air Squats 100 Double-unders 29th 21-15-9-21-15-9-21-15-9 Power Cleans 200M Run 30th 5 Rounds 10 Push press 15 Row calorie 10 Front squats 31st AMRAP 12 Min 20 DB Row 20 DB Power snatches 100 M Farmer Carry
0 Comments
12/13/2021 0 Comments 12/13-12/2013th-3 Rounds
400M Run 21KB Swings 12 Pull-ups 14th-AMRAP 10 min 5 Hand stand push-ups 7 pistols 21 Double Unders 15th-Partner work out 3 Rounds A-100M dash B-AMRAP Shoulder to Overhead Rest :30 Switch A&B Rest :30 3 Rounds A- 5 calorie Row B- AMRAP power high pull Rest :30 Switch: A&B 16th- Weighted Vest 2000M Row 11 Box jumps 11 Thrusters 11 Burpee pull-ups 11 Power cleans 11 Hand stand push-ups 11 KB Swings 11 Toes to Bar 11 Deadlifts 11 Push jerks 2000M Row 17th- 13 Reps each movement Push press Box jumps Pull-ups Lunges Knees to elbow Back Ext. /Supermans Wall balls Bar facing Burpee V-ups Single or Double-unders Ground to overhead Sit ups Power cleans 18th -3 Rounds 1 Dead lift 2 Muscle-ups 3 Squats cleans 4 Hand stand push-ups 19th-AMRAP 7 min 100M Run 8 DB snatches 8 Dips Rest 3 min (2 rounds) 20th-21-15-9 Overhead Squats Toes to Bar 12/6/2021 0 Comments 12/6-12/126th Metcon 4 Rounds
75 DU 40ft DB Front Rack Lunges 4 rope pulls (each round 4-3-2-1) 7th Ladder 10-20-30-30-20-10 10 Burpee Box jump overs 10 Overhead Squats 20 Burpee Box jump overs 20 Front Squats 30 Burpee Box jump overs 30 Back Squats 20 Burpee Box jump overs 20 Front squats 10 Burpee Box jump overs 10 Overhead squats 8th Metcon 21-15-9 Wall balls HS Pushups Dead lifts 9th AMRAP 10 Min Sled Push Sandbag Run 100M 10th 3 Rounds 800M Run 30 DB Squat Cleans 30 Burpees 11th Team of 4 one person works at a time 2000M Row 150 Box jumps 150 Wall Balls 150 Pull-ups 150 KB Swings 150 Double Unders 150 Overhead lunges 150 Burpees 800M Run 12th Metcon 21-15-9 1 Arm Alternating DB Snatches Burpee jump overs |
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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