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