11.4

Hello all! Subscribe to my new site: www.onefitday.com

Tuesday's Workout also posted below:

10 kbs

30 push ups

15 KBS

25 push ups

20 kbs

20 push ups

25 kbs

15 push ups

30 kbs

10 push ups

EMOM10

7 kettle bell high pulls

Pre Halloween Workout

Hello all!

I'm sure many of you believe I have forgotten you. But I haven't! I've been AWOL, but I'm not gone just under reconstruction.  More info coming soon. 

For now:

E2MOM 20

8 push press

8 burpees

8 sit ups

10.16

40 walking lunges 

5 ball slams

15 j pull ups

10 burpees

10 ball slams

10 pull ups

10 burpees

15 ball slams

5 pull ups

10 burpees 

40 walking lunges

10.7

* Please watch THIS video before performing this workout:

4 rounds of:
5 GHD sit ups (to parallel)
15 ball slams
25 jumping squats

EMOM 10:
3 barbell shoulder press
3 pull up or 10-second flex-arm hang

9.30

4 rounds of:

200m row

15 wall balls

10 burpees

Then:

EMOM 10

3 ball slams

3 barbell shoulder press 

9.9

4 rounds:

20 ball slams

10  dumbell row- push ups 

400m run

9.4

AMRAP 15

100m row

10 pledge push ups

15  walking lunges 

20 supine bicycle crunches (single count)

9.2

5 pull ups 

10 push ups 

15 jumping lunges

200m run

10 pull ups

15 push ups  

20 body weight squats 

400m row

15 pull ups 

20 push ups

25 walking lunges 

30 burpees 

Then 

EMOM 10

2 strict pull ups

4 push ups

6 seated ball twists 

8.28

 30 seconds at each station. 4 rounds, 1 min rest between rounds

Pull ups

Hand stand push ups 

Box jumps

Jumping squats

8.25

4 rounds:

20 ball slams

10 burpees 

20 jumping lunges ( single leg count)

200m row

8.19

2 rounds with 2 mins rest between rounds of:

30 wall balls
15 box jumps
15 push ups
15 kbs
30 goblet squats (with KB held in hands against chest, under your chin)
15 kbs
15 push ups
15 box jumps
30 seated med ball twists

8.14

400m run/row

20 jumping/ kipping pull ups

20 wall balls

400m run/row

20 ball slams

20 kbs

400m row/ run

20 pull ups

20 wall balls

8.12

5 push press w barbell

20 bent over barbell rows

25 body weigh squats

10 push press

15 barbell rows

25 body weight squats

15 push press

10 barbell rows 

25 body weight squats

20 push press

5 bent over rows

25 body weight squats

8.5

10 ball slams

20 knees to chest

30 weighted squats ( 15# dumbells on shoulders, high elbows)

20 ball slams

10 knees to chest

20 burpees

30 jumping squats 

20  kettle bell swings

10 ball slams

Then: 

Tabata= 8 rounds of 20 sec on 10 sec off ( total of 4 mins) 

Alternate bar hangs  and push ups ( 4 rounds of each)

0:00-0:20 bar hang

0:21-0:30 rest

0:31-0:50 max push ups 

0:51-1:00 rest

etc... stop at 4:00!

7.31

5 rounds of:

5 pull ups 

10 dumbell thrusters 

15 KTC 

400m run

7.29

AMRAP 4

3 HSPU 

6 KBS

9 jumping squats

AMRAP 6

4 burpees 

6 box jumps 

8  seated ball twists 

AMRAP 4

3 HSPU 

6 KBS

9 jumping squats

Keep track of your rounds. Rest no more than 3 mins between AMRAPS. If 1 min. is enough, rest then you aren't  keeping the intensity high enough! Beat your first  AMRAP 4 score. 

7.22

4 rounds:

400m run/ row 
8 pull ups
10 dips
12 wall balls



with a partner:

4 rounds:
25 sit ups
25 push ups
25 mountain climbers

7.17

4 rounds
25 wall balls
25 ball slams
250m row

then
25 burpee box jumps for time

25 knees to chest for time

7.12

E2MOM 20

4 pull ups

8 push ups 

12 med ball twists (singles)

16 body weight squats

0:00

2:00

4:00

6:00

Etc... Complete work as quickly and safely as possible then rest the remaining time until next interval begins

7.3

30 seconds on 30 seconds off for 4 rounds at each station. 1 min to transition to the next station Maximum effort required!

pull ups

box jumps

pledge push ups


400m run
100m sprint (walk curves) x 4 total laps
40 sit ups
40 jumping squats
4x 50 second planks 
400m cool down

7.1

As Many Reps As Possible in 15 min:

10 KTC 

10 wall balls

10 push ups

10 overhead plate lunges

6.26

4 rounds 

15 kbs

10 shoulder presses w barbell

5 pull ups

200m run/ 250m row

6.23

10 knees to chest

20 wall balls

30 ball slams 

40 calories on the rower

50 sit ups

3 rounds:

20 dumbbell thrusters

30  push ups 

40 supine bicycle (single count)

50 walking lunges (singles)

40 mountain climbers

30 kbs

20 seated med ball twists

10 burpees

6.19

5 rounds:

300/200m row

20 ball slams

20 wall balls

6.17

EMOM for 20:

BURPEE with an overhead plate press adding 1 rep per minute ( 25# men /15# women)

Perform a burpee (chest to the ground) with hands placed outside of the plate on the ground. Then pick up the plate on the way up from the burpee and use hips to elevate plate from the ground to over head press. After reps are complete, drop the weight down and rest the remainder of the minute.
0:00-1:00- 1 burpee over head press (OHP)
1:00-2:00- 2 burpees with OHP
2:00-3:00- 3 " "
3:00-4:00- 4  ETC...



Then

4 rounds of:
10 wall balls
10 toes to bar

6.12

5 rounds

400m run/ row

15 stability ball/ ab mat sit ups 

10 dumbell thrusters 

5 pull ups

6.10

20-16-12-8-4

Kbs

Toes to bar (ktc)

Jumping squats

6.5

Indoor due to rain:

Meet at high bay room

50 knees to chest

200/100m row

40  wall balls

200/100m row

30 dumbell thrusters 

200/100m row 

20 ball slams

200/100m row

10 burpee pull ups or box jumps

Finish w 50 barbell presses 

6.3

Outdoor:

4 rounds of-

Bridge run

2 rope climbs

15 sit ups

15 push ups

2 monkey bar passes 

Finish w 3x 10 dips

Indoor:

4 rounds of:

600m run (3laps)

15 sit ups

15 push ups

15 jumping pull ups 

15 kbs

Finish w 3 x10 dips

5.29

Hey folks, I won't be in tomorrow due to some car troubles this evening.  My car will not be ready until the morning :-/ here is your workout:

5 rounds:

200m run/ row

15 sit ups

10 burpees

Then 200m of lunges around the track 

whirlwind year...

Dear PAC Mates,

THANK YOU! All of you, for all of the support and patience you all have shown me over the past year. From selling my house last May, to getting married last month, you all have been patient and understanding through it all. In all honesty, your dedication and love has been the only thing keeping me here at the PAC. Every week grows increasingly frustrating at the PAC, but I've held on because I LOVE YOU GUYS and don't want to disappoint you. I know many of you check this blog at least once a week (haha :) and do these workouts whether you see me or not.  I admire your dedication and use it for motivation every Tuesday and Thursday that I have to bee line it out here and pray for zero accidents along the way. NO WAMMIES! NO WAMMIES! After a few minutes of decompressing, your grimacing, sweaty faces put a smile on my face.

But, as all good things, my time as a permanent instructor at the must come to an end. My reasons are many, but bottom line is that its just time to call it quits. June 5, 2014 will be my last day teaching the Functional Fitness class at the PAC. The remaining three classes will be held outside by the climbing ropes, 0645. Please bring your badges to get in and out of the PAC. 

I will continue to post to PrimeAll Strength through the month of June. Pending your feedback, I will continue to post workouts after that if you all still find them relevant and useful.

On a happier note, keep me up to date on what you all are up to! Keep your motivation high! Push yourselves to be STRONGER every single day.

If you need some inspiration, or just some fitness, nutrition, or supplemental advice, I can always be reached at steph.cuellar@gmail.com


And finally, I have offered a Summer Run Club to the PAC staff. I'd like to meet with those of you who want to get out on the trails and out to see the monuments! I don't expect them to bite since its something way out of their comfort zone, but its a nice way to meet with everyone, do a little warm up and maybe even a post run circuit on the outdoor equipment. I will post on this site if anything arises.

Take Care Always,
SC

5.27

800m run

10 rounds of:

5 pull ups 

10 push ups 

15 squats 

Finish w 800m run

5.22

20 ball slams

20 push ups

400 m run

15 ball slams

15 push ups 

400m run

10 ball slams

10 push ups 

400m run

10 sit ups

10 jumping squats

400m run

15 sit ups

15 jumping squats

400m run

20 sit ups

20 jumping squats 

5.20

Alternating emom 12

Shoulder press x6

Pull up x 3

Then 

3 rounds: 

10 box jumps

15 kbs

20 wall balls

5.15

5 rounds:

5 HSPU 

10 ball twists

400mrun

5.13

4 rounds:

5 burpees

15 push press

25 dumbell squats 

:20  flex arm hang 

Then

30 on 30 off for 4 mins each:

Wall balls

Ball slam

Sit ups 

5.7

Complete the following work with a buddy. Only one buddy can work at a time, while one buddy is working the other buddy is holding a 10 or 15lb plate overhead or out in front of them.

100 push ups
100  walking lunges (singles)
75 jumping pull ups
75 burpees
50 toes to bar
50 wall balls



Need more?

then 400m warm up
3x200m sprints
400m cool down
Rest between sprints

5.5

45 seconds work, 15 seconds transition total of 3 rotations. 1 min rest between rotations.

KBS
PUSH PRESS
HIGH PULLS


TABATA:
BOX JUMPS

30 CALS ON ROWER/AIRDYNE

TABATA:
BALL SLAMS

20 CALS ON ROWER/AIRDYNE

4.30

EMOM 20:

Even Minutes: 5 burpees/3 box jumps
Odd Minutes:  3 strict pull ups/ 5 knees to chest


3 rounds:
10 ball twists
10 kbs

4.29

Hey there! I'm sure you guys have missed me! I've definitely missed you :)

I'm not officially on the calendar for tomorrow, but I figure most of you are up for a workout so here is what the rest of the workout week looks like:

Meet Up tomorrow, 30 Apr 0645
Class Thurs, 1 May 0645

Next week we will start Tues/Thurs 0645 classes. I'm sure we will be ruffling some feathers in there, so come help me out!

Workout tomorrow:

AMRAP 15 min

200m row
15 push ups
20 weighted step out lunges


then: 6 mins of :30/:30 off

wall balls/ planks

4.23

5 rounds:

200m run

10 ball slams

10 box jumps

10 push ups

Finish with 30 burpees for time. Record time!

4.16

45 sec on 15 sec rest/ transition.   1 min rest. 3rotations

Pull ups

Box jumps

Wall balls

Mountain climbers

30/30 4 mins:

Kbs

4.15

3 rounds:

15 push press

15 k2c

15 jumping squats  w empty barbell 

15 cals on rower

4 mins:

30 sec on 30 sec off 

Ball slams

4.9

3 rounds 

9 thrusters

18 push ups

27 wall balls

200m run 

EMOM 10

5 ring rows

5 burpees

4.8

6 rounds

6 ball slams

16 wall balls

200m row

4.2

5 rounds:

10 pull ups 

15 wall balls

20 sit ups

250m row

4.1

2 rounds of:

10 db thrusters 

20 knees to chest

30 wall balls

40 push ups

50 jumping squats

 Then

4 rounds of:

10 split jumps 

15 ball slams

3.28

Every Minute on the Minute for 12 mins

Dumbell front squats x 5 (15#/25#)

Ring Dips x 3 or bench/box x 5

3 rounds:

10 man makers (10/20)

15 kbs (25/45)

20  seated med ball twists (singles)

3.26

Hello All! Sorry about all of the confusion lately. Give me one more month and I promise things will be less crazy with the timing of my posts as well as our class schedule! I'm getting married April 25th, and something tells me married Steph will be MUCH less stressed and erratic! ;)

A few updates:

Beginning next week (2 April) class will begin at 0645. The expectation is that you are warmed up by the time class starts. If you arrive early, and notice new people waiting around, please help them warm up, or just let them know that class will begin at 0645.

I've had a few requests for Tues/Thurs classes. Please let me know by posting a comment below if you think your attendance will improve or change if I change the schedule to Tues/ Thurs at 0645. If I get enough interest, I'm willing to start that schedule on 1May.

1pm folks: Are any of you still able to get together? Please send me an update of what's been going on with you.


Workout for Today:

3 rounds:
500m row
15 wall balls
15 jumping pull ups
15 ball slams (15/30)

TABATA: Push ups/ Sit Ups


Have a great day!

Steph

3.19

5 rounds:

200m run

5 med ball/db squat cleans

10 ball slams

15 stability ball sit ups

3.18

1/2mile run (4 laps)

3 rounds of:

10 push press (40/20)

6 weighted front squat (40/20)

12  knees to chest 

Finish with:

1/2 mile run (4 laps)

3.13

AMRAP 12
12 KBS
10 med ball squat cleans or over shoulder passes (heavy)
8 push ups


TABATA: alternating ball slams and box jumps (20 sec on/10 sec transition for 8 total rounds)

Enjoy!

3.11

Hello All!

Please forgive me!  I still feel terrible about the abrupt end to our afternoon sweat sessions. As promised, I will continue posting workouts for you to do. Please comment below to let me know: A) That you're checking the site B) That you're doing the workouts and enjoying them!  Feedback is important!

Workout:

1/2 mile run (4 laps)
20 push ups
10 (jumping) pull ups
20 KBS
10 wall balls
200m run
20 dumbell squats (30/15)
10 ball slams
20 push ups
10 (jumping) pull ups
1/2 mile run (4laps)

*kip pull ups if you can! You can borrow bands from the front desk if you'd like!

Let me know below what you think!
~Steph

last PM class

All,

Unfortunately, I have to change the class schedule. Tomorrow (Thursday) will be my last PrimeAll strength class. I will resume class once a week beginning next week on Wednesday, 06:30-7:30am . I will post an update if I am able to add more classes to the schedule. I appologize for the inconvenience, and will miss kicking your butts on Tues/Thurs ;)

Hope you can stop in sometime!

sincerely,
Steph

2.6

 deadlift 3x5
dips 3x10

AMRAP 12 mins

8 bent over rows
10 ball slams
12 speed skater jumps

3.4

30 seconds on 30 seconds off for 4 rounds at each station. 1 min to transition to the next station Maximum effort required!

pull ups

box jumps

pledge push ups


400m run
100m sprint (walk curves) x 4 total laps
40 sit ups
40 jumping squats
4x 50 second planks
400m cool down

2.27

4 rounds:

400m run
8 pull ups
10 dips
12 wall balls



with a partner:

4 rounds:
Row 500/ airdyne 20cals
25 push ups
25 mountain climbers

short circuit

With a partner rotate through the following stations. 30 seconds at each station. 3 rounds, 1 min rest between rounds

Ball slam

Kbs

Push ups

Box jumps

Push press

out today

Folks, I will not be able to make it in to class today. I'm so sorry! I'm trying to set up a sub for you. Here is the workout I want you to do. If someone is there, great, otherwise, I should be simple enough for you all to get through on your own. Please write it up on the write board:

15 min warm up:400 m run, 10 pass throughs, 10 knees to chest, 10 jumping squats


workout:
25 burpees
200m run
30 sit ups
30 mountain climbers
400m run
20 sit ups
20 mountain climbers
600m run (3 laps)
10 sit ups
10 mountain climbers
25 burpees


In the room:
4 rounds
20 kettle bell swings
10 box jumps
5  dumbbell thrusters (heavy)

return

Timed 1 mile run

Timed 1000m row 

AMRAP 15

10 pull ups

10 wall balls

10 push ups

10 ball twists

30:30 KTC max effort for 4 rounds. 

snow daze

I will not be in tomorrow. I'm imagining that most of you will not be so here is a workout to do at home:

Acquire a digital watch/timer:

for 20 minutes:
ODD Numbers: 10 push ups, 10 sit ups, 10 jumping squats
EVEN Numbers: Sprint up your stairs *TWICE (safely, briskly walk down)


**If you don't have stairs, then  find the longest corridor in your apartment and sprint with high knees for 30 seconds! (High knees means alternate bringing your knees up to your chest as fast as you can!)

REST until the next minute begins.

So for example, you start your watch at 0:00 and use the 59 seconds left to sike yourself up.
1:00-2:00  10 push ups 10 sit ups 10 jumping squats, and rest during the remaining time
2:00-3:00  two sprints
3:00-4:00  10, 10, 10
4:00-5:00 two sprints
...
...
...
19:00-20:00 10 push ups, 10 sit ups, 10 jumping squats

***If you complete TWO sprints in less than 20 seconds, don't be lazy. You know who you are. Do another sprint. The point is to work for at least 30 seconds each minute!

Write a comment below or email me if you have any questions. steph.cuellar@gmail.com

2.11

4 rounds:
400m run

10  push press

15 push ups

20 ball twists

AMRAP 20:

20 wall balls
20 burpees

20 barbell thrusters 

20 T2B
20 KBS
20 goblet squats
20 dips
20 box jumps
20 cal on rower
 

rewind

front squats 3x5

4 rounds of:

10 ball slams
10 toes to bar
10 yoga push ups
200m run

TABATA: Squat jumps/ DB push press

2.4

12-10-8-6-4-2
Hand stand push ups
med ball cleans
pull ups


400m run

then 3 rounds of:
100m sprint
20 split jumps
20 mountain climbers
20 bicycle crunches
100m sprint

400m cool down

1.30

800m run

15 burpees

15 kbs

400m run

20 push ups

20 kbs

200m run 

25 burpees

25 kbs

Then

 5 rounds

200m row

15 wall balls

10 dips

5 t2b

windchill

 EMOM 15
front squat x 3



5 rounds of:
5 pull ups
10 push press
15 jumping squats
400m run
(20 min limit)

TABATA
a)push ups/bar hangs
b) ball twists/planks

Snow day

Warmup:  400m run, 10 push ups 10 bw squats, 10 knees to elbows, 30 sec deep squat 30 second runners stretch, 30 seconds  straight leg kicks

Workout: 4 rounds-

15 wall balls

10 pull ups

5 clapping push ups 

200m run

Then

20 ball slams

30 Kbps

40 sit ups

50 bw squats

60 bicycle sit ups

50 bw squats 

40 sit ups

30 Kbps

20 ball slams

work

EMOM 15

1 back squat
2 strict pull ups or 15 sec flexarm hang


and

AMRAP 20

10 burpees
20 walking lunges
1 min bike with resistance

AdvoCare Endorsement: Nutrition!!!

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Additionally, I am excited to inform you  that AdvoCare has recently signed on its newest endorser. Along side incredible professional athletes like Drew Brees, Rich Fronning CrossFit's 3-peat Fittest Man on Earth has jumped on as our newest endorser! This is huge! Like Drew Brees, Rich can get his products ANYWHERE, and be paid pretty good money for it.  Instead he has become an unpaid ADVOCARE Endorser! Why? Because the products work!!
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So if you're ready to start making gains in and outside of the gym, start by contacting me!

* Sports Performance
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* Energy and Wellness

This is my AdvoCare ordering Site------>  www.advocare.com/111017459
email me here: steph.cuellar@gmail.com

Ask me how you can save 20% on your products today!


Do this 10 minute stretch homework tonight:  YouTube Stretch

See you tomorrow!
Steph

playlist

The playlist is loaded gang! Get ready for some sweet tunes to help you through this little number tomorrow:

As many Reps as possible in 20 mins of:
10 KBS
15 push ups
20 jumping squats
200m run



for time:
10 push press
20 T2B
40 ball slams
60 bicycle crunches
80 flutter kicks
100 plate twists
200m row

stride out

warm up: 2 rounds of 200m row/run, 15 push ups, 15 bw squats

6 rounds w/ 1 min rest between rounds of:
deadlift x 3
HSPU x 3 or Holds 2 x 15 sec
KTC x 9


4 rounds:
200/200 run (400 total)
TRX/Ring Row x 10


cool down group stretch

Recommended Daily Stretching

Hey Guys! I hope everyone is stretching and hydrating after today's workout!  I found this site last weekend and I like these 5 recommended stretches. Beginning this evening, incorporate these five stretches to your daily routine:

30 second DEEP SQUAT

30 second GLUTE AND FIST SQUEEZE

30 second  HAMSTRING STRETCH

5-10 3-second CRUCIFIX HOLDS

and end it with 3-5 minutes of DIAPHRAGMATIC BREATHING

See  HERE for further instruction.

See you Thursday!

request line

Hello All! Looking forward to seeing your smiling eager faces tomorrow! I'm sure the majority of you were taking last Thursday to finish off that last bit of pork roast and pumpkin pie before coming to see me ;) Tomorrow will be lots of fun... promise! In 2014 I'm planning on adding some tunes for your listening pleasure in hopes of getting your minds off thoughts how to kill me! Please leave me a comment below with your top workout jams so that I may add them to our playlist! Thanks!

Now for the workout:

warm up: 2 rounds of 250m row, 15 push ups 15 bw squats, 15 knees to chest
A)
3 rounds of:
14 KBS
14 sit ups
14 push ups
14 second flex arm or bar hang
14 DB push press

B)
3 rounds of:
14 ball slams
14 overhead plate lunges
14 med ball cleans
350m/250m row


C) 400m run
14 mountain climbers
14 burpess
200m run
21 mountain climbers
7 burpees
400m run

reset

20 MIN AMRAP:

4X BALL SLAMS
6X BURPEES
8X TOES TO BAR
200M RUN

TEAM WORKOUT:
TEAMMATE A: 250M ROW
TEAMMATE B: PLANK HOLD
*While teammate A rows Teammate B holds a plank. Once 1 minute or muscle failure is reached, Partner must continue to work by doing situps until A is done rowing. Then, partners will switch. Continue to switch back and forth until Rower has reached 2000m

p.s. Happy New Year!