1/11/2022 0 Comments January 11th, 20221/11: Ladder 10-1 Reps
Pull ups Box jumps Sit ups 1/12:7 Rounds for time 3 Burpees 6 Power snatchers 9 Push ups 1/13: 15 Reps Roll the dice 1=Box jumps 2= Row for Calories 3= Dead lift 4= Handstand push ups 5=Sit ups 6= Burpee med ball cleans 1/14: AMRAP 25ft Overhead walking lunges 8 Bar facing Burpees 25ft Overhead walking lunges 8 Chest to bar pull ups 1/15:Metcon 5 Rounds 59 Double-unders 15 Bench 1/16: AMRAP 7 Min 10 Power snatches 3 Bar muscle ups 1/17: Partner EMOM 100 Thrusters on the min 5 burpees alternate ea min
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1/4/2022 0 Comments 1/4-1/101/4: 2 Cycles AMRAP 5 min each
3 Double DB Devil Press 3 Double DB Thrusters 15M Double DB Front Rack Walking lunges Rest 2 min 1/5: For time 500-100; 50-10 Row 500 M 50 Abmat sit-ups Row 400 M 40 Abmat sit-up.... 1/6:Partner WOD 3 Rounds each 6 total A. Runs 400 M B. AMRAP 10 Thrusters & 25 Double Unders 1/7: AMRAP 20 min 10 Push Presses 10 KB Swings 10 Box jumps 1/8 21-15-9 Box jump Power Snatch Chest -to-Bar Pull ups 1/9 7 min AMRAP 10 KB Swings 50ft Bear Crawl 15 Abmat sit ups 1/10 AMRAP 15 min 5 Strict pull ups 7 Push Press 9 Knees to elbow 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 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 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! 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 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! |
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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