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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What is AdvoCare? Well, it is a world class nutrition company, that's been around for 20 years, and has an unmatched Scientific and Medical Board that certifies that all their products are tested, and true! I've been with AdvoCare for two years, and am very proud to share with each of you how our products can help you reach and maintain your goals!

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!!
 Click here to see the post.

So if you're ready to start making gains in and outside of the gym, start by contacting me!

* Sports Performance
* Weight Management
* 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!