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