Thursday
5 Rounds, 1 min each
DU
Ball Slams
Situps
Box Jumps
Rest
Sonia will not be able to teach her 5:45pm PiYo class on Wednesday, but class isn't cancelled! Instead, our new yoga instructor, Candy Latiolais, will be teaching yoga. Come check it out! She will be adding some new yoga classes to the schedule very soon!
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Wednesday
EMOM x 7
7 Thrusters
Shuttle run- 15m and back, 25m and back
EMOM x 7
7 KB Swings, AHAP
7 Burpees
Tuesday
16 min AMRAP
2 Wall Walks
1 + 1 Pistols (per leg)
1 + 1 Toe To Bar
*Do 2 wall walks every round, but start with 1 rep and add 1 more every round for pistols and TTB.
2 min AMRAP
Air Squats
Monday
For Time
800m Run
5 Rounds
20 Pass thru Lunges
20 HRPU
20 Wall Ball Situps
800m Run
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Modified
400m Run
3 Rounds
20 Walking Lunges
20 Pushups
20 Situps
400m Run
Friday
Tabata:
Pushups
Split Squats (alt. legs each round)
Dips
Flutter kicks
Thursday
4 RNFT
*10 Body Rows (elevate feet, add weight if able)
*10 HSPU
Then, 12 min AMRAP
10 Pullups
20 Wall Balls
* The number 10 isn't set in stone here... do what you can without going to total failure. Consider this part more like practice. To modify HSPU, work on negatives, practice getting your handstand, or go with pike pushups.
Time to work out those trigger points and facial adhesions, folks! Shannon is going to lead a mobility session tomorrow (Thursday, March 19) at 6:45pm. Grab a drink from Fiesta Linda or bring one with you if you'd like, and let's roll!
I just had to share this recipe for paleo tortillas... These tortillas are awesome! Pork shoulder in the crock pot all day, roll it up in these tortillas with some sautéed peppers and onions, salsa and guacamole, and YUM!
http://paleonewbie.com/paleo-gluten-free-tortillas-recipe/
Wednesday
For time, 20 min cutoff
50-40-30-20-10
Double Unders
*KB Swings
Situps
Then, 2 min AMRAP
HRPU
* Go for speed on the KB swings, rather than as heavy as possible. Think fast and explosive!
BIG congratulations to Libby Smith, for hitting a huge milestone! Over the weekend, she officially hit the 100 pounds lost mark. She joined us at the end of January this year, after losing 80 pounds on her own. Since joining us just over 6 weeks ago, she has lost another 20 pounds. Whoa! Amazing job, Libby!!!
Tuesday
4 Rounds
10 Suitcase DL
30 sec Rink Plank Hold
10 Good Mornings
30 sec Hollow Body Hold
Then, for time
10-9-8-7-6-5-4-3-2-1
Bear Squats
Frog Thrusters
Congratulations to our member of the month this month, KayLea Brantley! She improved on her January assessment by a WHOPPING 46.8%! She made a huge improvement in her double unders, which really helped on that final assessment score. Way to go, KayLea! Enjoy your free month with us :)
Scroll down to see the rest of the results, for those who did both assessments!
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Monday
30 min AMRAP
400m Run
10 Single Arm KB Swings (per arm)
10 Single Arm Thrusters (per arm)
10 Burpees
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January Assessment Results:
KayLea - 46.8%
SuAnn- 33.3%
Austin- 29.4%
Angie N.- 28.6%
Lori B. 27%
Nikki- 25%
Kelli- 25%
Sheila F- 23.9%
Sheila G- 21.1%
Stevie- 19.1%
Crystal- 16%
Milissa- 14.2%
Chad A- +2%, but +17# on KB swings