Wall ball ladder
Partner 1 does
10 wb to the 8 ft target
7 wb to the 9 ft target
5 wb to the 10 ft target
1 wb to the 11 ft target

Partner 2 rows and makes sure partner 1 hits the target. If they don't they have to repeat the rep.
Then you switch. Each person does 5 rounds of the wall balls and 5 rounds of rowing. Rowing should not be a rest time.

EMOM for 27 minutes
Min 1- 10 bk squats
Min 2- 2 rope or 10 pull ups
Min 3- 10 presses

Reps are low so you should make it heavy. This is more of a weight lifting wo than cardio.

Hi girls! Enjoy this beautiful weather!
Gym is open all days

My schedule will be
Monday- 8:30
Wednesday-9:00
Thursday- 9:00

Maybe Saturday and then we are out of town until the 5th.

Please make sure you post what days and times you can come. Lots of girls are going to be gone so we want to make sure we know who will be coming and when. If you need a different time then what I posted that is totally fine. Kids are welcome.

Partner workout
10 rounds
16 BJ
16 Dumbell snatches
20 cal machine

You and your partner need to complete the total reps. You can split it up however you want.
So each person does 80 BJ, 80 DBS, 100 cal. You need to do 20 cal on the ski, bike and the rower. You can repeat 2 of the rounds on your cardio of choice.

If you didn't jump on the BJ then you add the riser to the 20" box

Partner workout!

6 rounds
10 thrusters
10 pullups

each person completes all the thrusters and all the pull ups

then

10 rounds
10 cal bike
10 burpees

partner 1 bikes while partner 2 performs burpees (that is 1 round)
each person ends up doing 50 cal bike and 50 burpees

3 rounds
1:40 min iron cross holding 2.5 lb weights
4 min wall sit holding the 14lb wallball in your lap
2 min - lay on your back and hold your feet 4in off the ground
2 min plank

Happy Father's day!!

This weeks schedule- Gym is open all days

If some want to do an earlier time that is totally fine. I have some partner wo's scheduled for this week so please let me know who will be here so I can plan ;-)

Monday-9:00 (gotta get blood work at 8:00)
Tues- 8:30
Wed- off
Thurs- 8:30
Friday- off
Saturday- 8:30 or 9:00

Today Nancy repeated a workout that she had done in March.
You had to see how much you could complete in 13 min and after that you needed to go on and finish the workout. In March she could not finish the workout. Today she completed more in the 13minutes and she finished the workout in 20:00 minutes. Super amazing!! You have come so far Nancy!

4 rounds
15 pull ups
20 bk squats
20 push press
30 ghd sit ups or weighted sit ups

"After Leg Day" Workout
5 rounds
400m ski
30 tricept KB
50 sit ups
10 presses

Happy Birthday Crissy!!!
As many rounds as you can in 38 minutes
Each round you switch cardio machines (if you can)
38 cal cardio (bike, row, ski)
38 sit ups
38 tricept kick backs
run to the corner w the 35lb sand bag or run w a partner w the 75 lb sand bag

Hi girls! Stay cool out there.
This week gym is open all days.

I plan to workout Mon, Wed, Saturday

What days can you come?

10 rounds
200m sprint
30 sec rest inbetween

Record your best and worse time

5 rounds
1 min Sumo
1 min PP
1 min row
1 min sit up
1 min rest

Hi girls! I hope everyone had a really fun weekend!
This week the gym is open everyday. Should we keep the workouts at 8:30?

I will be around the gym Mon, Wed and Fri but might be just cheering you on. Dawn and I have our first MT bike race on Saturday.

Please post what days you can come.

Congratulations to Amy and I for completing the 5000 reps of core moves in May, that was tough but so worth it! Everyone had good intentions but sometimes we get busy and that is ok. Jenn was so close!

5 rounds
30 Cal Bike
25 sit ups
25 walking lunges w/lb
15 KB
15 WB

50-40-30-20-10
Cal bike
press
sit ups w/lb

50 WB
10 SM
40 WB
20 SM
30 WB
30 SM
20 WB
40 SM
10 WB
50 SM