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