1K row
3 rounds
10 WB
1 rope

800m row
3 rounds
10 WB
1 rope

400m
3 rounds
10 WB
1 rope

Hi girls!!!
Mon, Wed, Fri- 8:20
We are gone this weekend and Labor day.

When will I see you :-)

50 cal row
50 pull ups (25 pull ups/25 elevated push ups)
50 KB
50 tricep w weight
50 press
50 cal row

3 rounds of each set-
3 pull ups
6 goblet squats
9 burpees


4 pull ups
8 goblet squats
10 burpees


5 pull ups
10 goblet squats
12 burpees


6 pull ups
12 goblet squats
14 burpees

It seems like most of us can make 8:20ish so lets keep it at that and just let us know each week if you need a different time - I think we can all be flexible. I would rather you ask than have to skip the wo :-)
We will stick with Mon, Wed, Fri and one day on the weekend unless something comes up.
Please post each week what days you are coming and if you have to cancel, the night before is always best for me but I understand sometimes that isn't always possible.


This week-
Mon- Because it is the first day of school lets do 8:30-8:40
Wed- 8:20
Friday- 8:20
Saturday

School schedule- starts next week, hard to believe!
Need to hear from everyone on what time you can get here on the days we wo. We were doing
Mon, Wed, Fri 8:20 but I know Beth and Jen may need a little later and Kendra needs 9:00 some days.
If we know ahead of time what times we need on what days people can plan ahead. Please post when you can get here. thank you!

TK
AMRAP 25 min (was suppose to be 20 min, heheheh)
8 pull ups
8 BJ
12 KB

Hi Girls! Last week before school starts! Kids do not have camp so I am pretty flexible
Mon-Thurs. I wont do all 4 days but we can pick the days the majority of the people can come.
Does anyone need a specific time?

Happy Birthday Beth!
We haven't had a bday wo in awhile, it was fun!
We all kind of did different things but no matter what it was 48 reps!! - some of us were super sore and some were just coming back after weeks away. Excited to get back into our normal schedule.

You know the workout was hard when...you sit down at your desk to work and you just stare at the computer screen.

7 rounds
1 min dumbbell snatches
1 min back squat
1 min bar over burpees- each burpee is a rep
1 min rest

score is total reps

6 rounds
2 min of work 1 min rest
Complete 2 rope climbs and as many cal row as you can in the 2 min and then rest 1 min
record your cal row

This weeks schedule-
Mon, Tues, Friday 8:45
Kids are at camp all week and that is the soonest we can get back.


We are out of town over the weekend

• 180 reps of your choice
• Complete 6 min of plank and wall sit
• Try to complete at least one rep of a move you have never done or struggle with

5 rounds
run 400m
100 jump ropes
50 sit ups
30 tricep kickbacks
50 walking lunges

This is a version of Hildy- we broke it up into 2 rounds and did KB instead of thrusters


2 rounds
50 cal row
38 KB
25 pull ups
38 wall ball
run 400m