4.30

EMOM 20:

Even Minutes: 5 burpees/3 box jumps
Odd Minutes:  3 strict pull ups/ 5 knees to chest


3 rounds:
10 ball twists
10 kbs

4.29

Hey there! I'm sure you guys have missed me! I've definitely missed you :)

I'm not officially on the calendar for tomorrow, but I figure most of you are up for a workout so here is what the rest of the workout week looks like:

Meet Up tomorrow, 30 Apr 0645
Class Thurs, 1 May 0645

Next week we will start Tues/Thurs 0645 classes. I'm sure we will be ruffling some feathers in there, so come help me out!

Workout tomorrow:

AMRAP 15 min

200m row
15 push ups
20 weighted step out lunges


then: 6 mins of :30/:30 off

wall balls/ planks

4.23

5 rounds:

200m run

10 ball slams

10 box jumps

10 push ups

Finish with 30 burpees for time. Record time!

4.16

45 sec on 15 sec rest/ transition.   1 min rest. 3rotations

Pull ups

Box jumps

Wall balls

Mountain climbers

30/30 4 mins:

Kbs

4.15

3 rounds:

15 push press

15 k2c

15 jumping squats  w empty barbell 

15 cals on rower

4 mins:

30 sec on 30 sec off 

Ball slams

4.9

3 rounds 

9 thrusters

18 push ups

27 wall balls

200m run 

EMOM 10

5 ring rows

5 burpees

4.8

6 rounds

6 ball slams

16 wall balls

200m row

4.2

5 rounds:

10 pull ups 

15 wall balls

20 sit ups

250m row

4.1

2 rounds of:

10 db thrusters 

20 knees to chest

30 wall balls

40 push ups

50 jumping squats

 Then

4 rounds of:

10 split jumps 

15 ball slams

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

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