I hope everyone is having a great weekend!
Mon, Wed, Fri 8:20
Saturday

See you soon!

Partner wo - went through the list twice (took about 30 min)
Team 1 rows 200m (trying to beat 45 sec)
Team 2 performs the move until Team 1 is done rowing. Then you switch
TTB
GHD/regular sit ups w/12lb ball
Tricep kick backs
jump rope
plank up downs

2 workouts-

#1-
Row or Run 400m
30 of each
Bk Squat
Push press
pull ups

Row or Run 400m
15 of each
Bk Squat
Push press
pull ups

Row or Run 400m
100 of each
Bk Squat
Push press
pull ups

#2-
21 (roworrun 400m) 15 (row or run 400m) 9
BJ
KB
Thrusters
Ab of your choice

Annie on the run
We rowed instead
500m row
50/150 DU or single jump ropes
50 sit ups
400m row
40/120 DU or single jump ropes
40 sit ups
300m row
30/90 DU or single jump ropes
30 sit ups
200m row
20/60 DU or single jump ropes
20 sit ups
100m row
10/30 DU or single jump ropes
10 sit ups

Go Broncos!
This weeks schedule:
Mon, Wed, Fri 8:20 - unless Kendra needs a different time
Saturday

I hope we are all back in the gym this week and healthy! I look forward to a good week.

This week Schedule- I am sore! Last week was a tough week
Mon- kids are off so I am flexible 8:30?
Wed and Fri 8:20
Saturday

Warm up
2 rounds
Row 500m
25 thrusters
15 pull ups


WOD
1000m row
50 KB
30 burpee pull ups

Partner wo!
Go through this 2X
100 wb's with your partner (each person does 50 WB throwing it to your pal)
40 sit ups/dead hang on pull up bar
wall sit w/14lb ball/40 cal row
40 over your pal burpees (each person does 20 burpees)
Write your row time down and round 2 you need to beat your time

15 rope climbs or 50 pull ups
250 core moves (which must include 25 each of TTB, WB sit ups, side crunches, GHD the other 150 reps is up to you) 1 min plank counts for 50 reps
1500 m Row
You can partition however you want.

Schedule this week
Back to our regular days
Mon, Wed, Fri 8:20 (unless you need a different time Kendra)
Sat
let me know what days you can come

5 rounds
15 TTB
40 mt climbers
3 rope
Row 400m

Hi Girls! Happy New Year
This weeks schedule is a little different since kids aren't back in school and its Kendra's birthday!
Tues- 8:30 Kendra's 40th bday workout!!
Thurs- 8:20
Sat- 8:30 or 9:00. Whatever works for everyone.


Let me know what days you can come. Look forward to catching up with everyone. Then the week after we will go back to the schedule we had during school.