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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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!

backtrack

400m run

10 push ups 

20 walking lunges 

30 mountain climbers

40 sit ups

30 mountain climbers

20 walking lunges 

10 push ups

400m run

Sprints 3x sprint/ walk laps

With 3x 60sec planks after each lap 

class is cancelled today, but here is the workout:

4 rounds of :

6 thrusters
6 pull ups
6 burpees
400m run