backtrack

400m run

10 push ups 

20 walking lunges 

30 mountain climbers

40 sit ups

30 mountain climbers

20 walking lunges 

10 push ups

400m run

Sprints 3x sprint/ walk laps

With 3x 60sec planks after each lap 

class is cancelled today, but here is the workout:

4 rounds of :

6 thrusters
6 pull ups
6 burpees
400m run

HOLIDAY PLAY

15 MIN AMRAP:

10 KBS
10 MED BALL THROWS
10 CALORIES ON THE ROWER


15 MIN AMRAP:

5 BALL SLAMS
10 OVERHEAD PLATE LUNGES
15  PUSH UPS
20 PLATE TWISTS

EARLY CLASS: 1100-1130

Hey gang!

Sorry for the late note. I've been having computer issues all morning. I received a note that the PAC wants us out of the gym by 1145 so they can close at noon. So, Let's meet at the High Bay room at 11:00 sharp  and we will do the following workout:

30 KBS
4 rounds of:
400m run
10 walkover push ups
15 bw squats
1 200m sprint

finish with 30 burpees!

PAC Closed Today

Happy snow day!

Holiday Schedule

Hello All!

Some of you may have already noticed, but I posted the holiday schedule in the high bay room (our workout room) at the PAC on Friday. There are a few changes and cancellations to this month's remaining class schedule. Here is a run down of the rest of the month:

10 Dec: Regular Class: 1300-1400
12 Dec: The PAC closes for their Holiday party at noon.  A make up class will be held at 1100-1200
17 Dec: Regular Class: 1300-1400
23 Dec: Make up Class: 1300-1400

19, 24, 26, 31 class will be CANCELLED

I'll continue to post on the days the PAC is closed or class is cancelled to so please be sure to check in between visits to the dessert table… ;)

Happy Holidays!

Oh yes... the workout.

 Deadlift 5x3
 dips 5x10


then
200m high knees

3 rounds of:

10  bent over rows
30 mountain climbers


then 200m bottom kicks

overhaul

4 rounds:

7 thrusters
8 pull ups
9 burpee box jumps


3 rounds of:
400m run
20 push ups
300/200m row
20 split jumps

Finish with
4x15 sec flex arm hangs
4x 15 heavy Russian KBS

the distance

4 rounds of

30 seconds of work at each station:

Toes to bar

Jumping squats

Wall balls

Sit ups 

1 min rest between rounds 

Then 200m walking lunges 

30 burpees

30 1 arm kbs

11-21

Strength: push press 5x5

Conditioning: 

AMRAP in 20 mins:

400m run (2laps)

10 med ball cleans 

15 kbs

20 sit ups

shutter

800m ( 4 laps)

30 ball slams 

30 push ups

30 jumping squats

800m run ( 4laps)

5 rounds:

5 wall balls

5 pull ups 

5 barbell thrusters 

5 burpees

5 goblet squats 

delay

one person works while the other partner rests:

Complete 1600m run (1mile/8 laps/4each)
200m walking lunges
100 squat thrusters
200 sit ups


back squats 5x 5
5x 15 second flex arm hang
2x15 second hand stand holds

engage

20-15-10-5
dumbbell thrusters
ball slams

*200m run between sets


Three 3 minute intervals of 30seconds on 30 seconds off:

1) shoulder press
2) Burpees
3) med ball twists

happy hour

front squats 3x5

4 rounds of:

4 med ball cleans
6 hand stand/inverted push ups
8 toes to bar
200m run

TABATA: Squat jumps/ DB push press

recharge

5 rounds:

10 db thrusters
10 knees to chest
10 wall balls
10 sit ups
10 hand release pushups
10 jumping lunges



800m run
20 burpees
800m run
20 supine bicycle crunches (2 count)

2x 200m sprints
2x 200m cool down

haunted halloween

3 rounds:
31 walking lunges
31 sit ups
13 box jumps


13-10-7
pull ups
push press


Sumo deadlift high pulls 3x5

toasty

12 min AMRAP:

5 ball slams
10 kbs
15 bw squats


4 rounds of:
400m run
15 burpees


3x 10 Toes to bar

3x 10 dips

almost friday

Warm up: 2 rounds
200m run
10 push ups
15 jumping squats

Strength:

push press 5x10


Workout:

5 rounds:
*20 ball slams
**10 pull ups

*penalty for broken slams is 5 burpee broad jumps
 ** Bands can be used. Once pull up can no longer be completed, hold 20 second flex-arm hang


Timed 1 mile: 8 laps

10's

3 rounds:

10 sit ups

10 dumbell thrusters 

10 t2b

10 walking overhead plate lunges 

10 burpees 

400m row

200m run

Tabata bar hangs

Tabata push ups 

fried

Back squats  5x5

5 rounds:

10 push press

10 ball slams

10 med ball cleans

15 second flex arm hang 

dismay

5 burpees
10 box jumps
15 wall balls
20 sit ups
25  kbs
30 jumping squats
400m run
30 jumping squats
25 kbs
20 sit ups
15 wall balls
10 box jumps
5 burpees

3 rounds of:

500m row
25 push ups
25 mountain climbers

deadlegs

Deadlifts 6x3

HSPU 6x3

4 rounds:

400m run

20 push ups

20 sit ups

20 bw squats

4 corners

3 min AMRAP:

10 ball slams

10 toes to bar

3 min AMRAP:

10 KBS

10 wall balls

3 min AMRAP:

10 thrusters

10 jumping pull ups

3 min AMRAP:

10 jumping jacks

10 burpees

Wrap up

5 rounds of: 

400 m run

5 ring dips 

10 pull ups

Then tabata:

Overhead weighted lunges

Bar hangs

Burpees

splitz

20-15-10

Dumbell thrusters 

Knees to chest

Kettle bell swings 

15 min cut off 

15 min AMRAP

300m/200m

20 bicycle sit ups  

10 push ups

15/15

15 min AMRAP:

200m run

10 push ups

15 body weight squats

15 min AMRAP:

5 pull ups 

10 ball slams

15 wall balls

5x 15 second bar hangs

hangout

Strength: Deadlift 1RM

Conditioning: 12 minutes of:
30 second max rep  dumbell snatch: 30 second rest
30 second max burpees: 30 seconds rest

4x20 second bar hangs

outdoor fun run

*BRING PAC ID'S FOR AN OUTDOOR WORKOUT!

Indoor Warm Up:  200m run, 10 lunges, 10 push ups 2x10 second hangs
4 rounds of:
bridge run
20 walking lunges
10 knees to chest
2 rope climbs
10 push ups
20 man makers

then:

3x10 pull ups or 5x15 second flex arm hang

slammed

Three 3 minute rounds of:
15 bodyweight squats
10 ball slams
5 shoulder presses



25 push ups
1 mile run (8 laps)
25 push ups


4 rounds of:
20 wall balls
20 sit ups

whatsamata tabata

with a partner alternate tabata rounds for a total of 4 rounds  each at each of the following stations:

rowing

dumbell shoulder push presses

pull ups

box jumps

push ups


200m sprints*


*3 sprints each

Wkout

Barbell thrusters 5x5

10 min AMRAP 

5 med ball cleans

10 ball slams

15 sit ups

10 min AMRAP 

5 burpees

10 walking lunges

200m run

jungle gym

Bring your PAC IDs! We are going outside!

3 rounds of:

5 dips

2 rope climbs

10 sit ups

1 bridge run and back

Inside

3 attempts at 500/300m row PR

intervals

two six minute intervals of:

10 kettle bell swings
15 knees to chest
20 jumping squats

(rest 2 minutes between intervals)

AND

4 rounds of:
400m run
15 push ups
20 lunges


finisher: 30 burpees for time

endure

3 rounds of 

25 seconds of work at each station:

Toes to bar

Jumping squats

Wall balls

Sit ups 

1 min rest between rounds 

Then 200m walking lunges 

30 man makers

30 kbs 

Countup

20-15-10-5

Ball slams

5-10-15-20

Burpees

400m run/ 25 jumping squats between sets

Timer

5 rounds of:

10 thrusters

10 pull ups

25 sit ups

And:

Timed 1 mile

Timed 500m row

squats

Strength:   Back Squat 5x5

Conditioning:  

3 rounds:

400 m run (2 laps)

15 push ups

10 box jumps

Then

10,9,8,7,6,5,4,3,2,1

T2B

Wall balls

Kbs

8.15

Strength:

Shoulder press 5x10

Thrusters 5x5

Workout:

2 rounds of:
50 sit ups

40 bent over rows

30 push ups 

20 walking overhead plate lunges 

10 hand stand push ups

run fast. pull hard

500m/300m row 

25 burpees 

500m/300m row 

25 burpees 

600m/400m run

25 burpees 

600m/400m run

25 burpees

50 jumping squats 

Record time. 

Winddown

warm up:
200m run,10 jumping squats, 10 push ups
200m run,  10 pass throughs, 10 Kbps

Workout:
5 rounds of:
400m run
12 thrusters
6 pull ups
12 ball slams

Then tabata push ups and toes to bar

Cool down: track stretch

6 Aug

warm up: 

200m run, 20 step out lunges
200m run, 10 push ups, 10 mountain climbers
200m run, 10 weighted side-2-sides, 10 kettle bell swings 

workout:
 As Many Rounds as possible in two 12 minute intervals of:

10 shoulder presses
15 knees to chest
20 body weight squats 
200m row

200m run


rest 3 minute before beginning second inteval.



cool down:
 400m jog/walk
stretching

1 Aug

Strength: 

Front squats 5-5-3-3-1-1

Dips 4x10

Conditioning:

2 rounds of:

30 kbs

20 thrusters

10 jumping pull ups

400m run

tabatas locos

Tabata stations: 

 

Burpees

Hangs

Box jumps

Overhead plate lunges 

Then: 

200m sprints x 4 w half lap cool down in between. 

friday fun run

3-4 mile DC run

Hello there PAC Rats! Get outside and run today! Its definitely a great day for some hard work while enjoying the outdoors. I finally had a chance to meet up with Kelly this morning for a much needed AM run and everything about has made my day so much happier and complete. Thanks Kelly!

I hope you all get out there and enjoy the great 80's weather expected this weekend. Let me know your thoughts on the blog, the workouts, the times, suggestions, complaints or just anything on your mind! I hope to see you all soon!

Stay healthy,
Steph

throwback

warm up:
200m run, 20 jumping squats
200m run, 10 push ups, 10 mountain climbers

strength:
shoulder press 5x5
chin up holds 5x :20sec holds

conditioning:
3 rounds of:
15 over the shoulder slam ball throws
15 push ups
10  weighted side lunges
10  push ups
5 burpee broad jumps
5 push ups

cool down:
track cool down and stretching

rotations

warm up:
200m jog, 20 step out lunges
200m row, 20 bear hugs, 20 push ups

strength:
6x3  deadlifts/HSPU 

 workout:
1 min rest between stations:

3 min AMRAP:

10 ball slams

10 toes to bar

3 min AMRAP:

10 KBS

10 wall balls

3 min AMRAP:

10 thrusters

10 jumping pull ups

Cool down:
full body stretching

20 mins left.

As many rounds as you can in 20 mins of: 

5 pull ups 

10 ball slams

15 overhead plate lunges 

400m run 

high bay room closed for repairs tomorrow!

* We will meet outside the high bay room tomorrow and conduct class at the track until repairs are complete!

Warm up:
200m lap, 20 lunges
200m lap, 10 push ups, 10 mountain climbers

workout:

with a partner complete the following work. Do not move to the next station, until all work is complete!

1500m row
1.5 mile run (12 laps)
150 KBS
150 sit ups
150 jumping squats

cut off: 30 mins.


 

heat wave

warm up: 
200m run, 20 step out lunges
200m run, 10 push ups, 10 mountain climbers
200m run, 10 weighted side-2-sides, 10 kettle bell swings

workout:
 As Many Rounds as possible in two 10 minute intervals of:

10 kettle bell swings
15 leg raises (abs)
20 body weight squats
200m row


rest 3 minute before beginning second inteval.

Rest 10 minutes then complete 30 burpees for time and record

cool down:
 400m jog/walk
stretching

Inaugural Workout

warm up: 
200m run, 20 step out lunges
200m run, 10 push ups, 10 mountain climbers
200m run, 10 weighted side-2-sides, 10 dumbbell presses

workout:
Team up with a buddy. Buddy 1 will perform the following work straight through (all 6 stations) for 25 seconds at each station. He will have 5 seconds to move between stations.  Once buddy 1 has completed all 6 stations (= 1 round), buddy 2 will begin their first round. Complete 3 rounds each. Each buddy will count total number of reps for the other recording their grand total on the board.

1) dumbbell press: (25/15)
2) ball slams (30/20)
3) knees to chest
4) wall balls
5) sit ups
6) high box step ups

cool down:
400m jog/walk around the track 
stretching for office nerds