For time
800 m cardio
30 tri kickback
90 squat
30 pull ups
70 squat
30 cal ski
60 squat
30 burpees
45 squat
30 press
30 squat
800 cal

For the 24th-4th

Please let your friends know what days you can come during those dates.

Thank you Laura for the 40lb kettle bell, that will be great for sumos and Alecia for the 25lb dumbbell's. Everyone is getting so strong!!

Have a great Spring break everyone!!

18.5
7 min
3 thrusters
3 pull ups
6 thruster
6 pull ups
9
12
15
18
21

how much can you do in 7 min?

30 - 20 - 10 - 20 -30 (Beth's WO)

Cal Cardio
WB or SB
Weighted Sit ups
GHD or GM

Hi Girls! hope you had a great weekend

What days can you come this week? We are out of town from the 24th-4th.

Thank you Leigh Anne for the new jump ropes and slam ball!

Last week of the core challenge, lets get the 6 packs ready for spring break!

*** Courage is not the absence of fear. It is the determination to do something in spite of the fear. Have courage to live your dreams.***

18.4
21-15-9
wall ball
step up w/riser or box jump

then

21-15-9
pull up
bike cal

on both workouts do 10 burpees or 2 rope inbetween 21 and 15 and 15 and 9
you do a total of 8 ropes or 40 burpees

6 rounds
100m sprint
8 TTB
15 KB
20 BJ or box step w/riser
25 wb sit up or lb sit up

Buy in- 50 Cal and 100 sit ups

15 min AMRAP
20 WB
10 SB or 10 pull ups

Cash out- 50 cal and 100 sit ups

Gym is open all week, what days can you come?

Dawn has started feeling lonely only doing rope workouts with me and wants some additional friends to do rope workouts with :) We have decide to give a prize to first, second, third. Starting Monday in the next month who can start doing rope workouts (not just trying the rope once), who can drop the pull up bands for good and start doing all wo without the bands, who can start touching their toes to the bar on all TTB workouts?  Pick one and be the first to do it to get the first place prize.
*Of course your first couple workouts you may not get through all of the required reps for that workout but that is how you take the first steps, jump in with both feet! *

Some people have asked if they can contribute to some equipment- no pressure at all but here are some ideas if you wanted to purchase something
40lb KB for sumos
another 33lb bar
set of 25lb dumbells
jump ropes

Some of these are fairly pricey so if you decide to grab one maybe a few people can go in on it.
You could probably get all of them at Dick's or Amazon.

" The question isn't who is going to let me; its who is going to stop me"
I look forward to a great week!

5 rounds
200m cardio
25 bk ext/GM
25 WB sit ups
20 mason twists
8 TTB

5 rounds
400m cardio
15 thrusters
25 wb sit ups

18.3
2 rounds
100 jump rope
20 OH Squats w/33lb bar
100 jump ropes
12 pull ups
100 jump ropes
20 DB snatches alternating
100 jump ropes
12 pull ups

20 min AMRAP
20 SB
15 PP
200m Ski

5 rounds
200m cardio (500m bike)
2 rope or 10 SB
8 TTB
50 sit ups

Happy weekend Girls! Hope you are having a wonderful day.

What days can you come this week?

"Suddenly it didn't matter that I was the weakest person in the room.
I was stronger than I'd been the week before"

Jules 43rd Birthday celebration!
***43 reps***
Choose 10 from the list
row
bike
ski
tri Kickback
KB
jump rope
bicep curls
push press
weighted sit ups
WB
Wb sit ups
4:30 plank
4:30 superman
Bk ext/GM

18.2.1
Buy in 100 sit ups

15min AMRAP
1,2,3,4......
Dumbell squats
burpee over bar
How many reps can you get in 15 min

Cash out
100 cal bike

------------------------------------------------------------------------------
18.2.2
Set the clock to 12 min
1,2,3,4,5,6,7,8,9,10
Dumbell squats
burpee over bar
Whatever time is left over in your 12 min get as many calories as you can on the bike

Knees to elbow-
Some of us were talking about knees to elbow today. You are all doing awesome on these and they are very tough and the way you are doing them is beneficial. Just something to work towards, getting your knees to you elbows.

https://www.youtube.com/watch?v=mxemkaycS44