|Posted by Lisa Celentano on September 19, 2021 at 7:40 PM||comments (11)|
SKILL: Front Squat
10 FRONT SQUATS @85% of 3RM
20 WALKING LUNGES
20 FRONT SQUATS @75% of 3RM
40 WALKING LUNGES
30 FRONT SQUATS @65% of 3RM
60 WALKING LUNGES
|Posted by Lisa Celentano on September 15, 2021 at 4:30 PM||comments (55)|
40 Battle Rope
2 Rope Climbs
1 Rig Walk
|Posted by Lisa Celentano on September 14, 2021 at 4:05 PM||comments (35)|
STRENGTH: DEADLIFT 5 X 5 Adding weight each round
WOD: 21 - 15 - 9
DEADLIFT @ 85% of max. wt.
BURPEES over BAR
|Posted by Lisa Celentano on September 13, 2021 at 4:45 PM||comments (3)|
Here's how it works: You will do the first part AS QUICKLY AS POSSIBLE, trying to get it done in under :60. Once completed, you will hop on the rowing machine and row for CALORIES until the bell rings. You will then START OVER with the 5-10-15 part.
You will rest 2 minutes while your teammate goes since we won't have enough rowers.
TEAM WITH THE MOST CALORIES BURNED WINS~!!
TOTAL TIME: 20 Minutes
|Posted by Lisa Celentano on September 12, 2021 at 10:15 PM||comments (8)|
CHOOSE FROM 4:15 or 5:30pm SESSIONS TODAY!
TEAMS OF 3 must complete 2 ROUNDS AFAHP!!
Move 370 LBS of weight, one at a time
RUN 200m as a TEAM
Move 370 LBS back
BALANCE BEAM - ROPE SWING
|Posted by Lisa Celentano on September 8, 2021 at 4:20 PM||comments (48)|
ONE MINUTE MEDLEY
BOX LUNGES WITH PUSH PRESS
PUSH OFFS - BASKETBALL DRILL
SIT & STAND - MED BALL
DECLINE PUSH UPS - OFF BENCH
CROSSOVERS with WEIGHT
Do each exercise for 60 seconds, move to next drill
2 -3 ROUNDS
3 Min. Rest Between Rounds
12 - 18 minute total work-out....PIECE OF CAKE!!
My son's birthday present - tossed in the jeep to hang that awesome license plate on!!!
|Posted by Lisa Celentano on September 7, 2021 at 4:40 PM||comments (11)|
SKILL WORK: HOLLOW ROCKS
I love both of these WODS, so I generally combine them for a little twist. Let's see whatcha got!!
2 WOD SESSIONS TODAY:
4:15 PM & 5:30 PM
TODAY'S WOD: LYNNE & NICOLE
5 Rounds for MAX REPS
BODYWEIGHT BENCH PRESS
|Posted by Lisa Celentano on September 6, 2021 at 8:05 PM||comments (17)|
5 rounds for time of:
Run 400 meters
7 wall climbs
2 rope climbs, 15 ft.
|Posted by Lisa Celentano on September 6, 2021 at 7:55 PM||comments (0)|
|Posted by Lisa Celentano on September 1, 2021 at 5:45 PM||comments (43)|
This is where we COMBINE the workers from the gigglers...and make exercise FUN!!
Here's how it works: Pick a partner
PARTNER #1 - MB Clean/Lunge LADDER,
Partner #2 - Lunge/MB Clean LADDER.
Push each other to finish together...then grab that BONUS for extra credit!!
MED BALL CLEANS 10-9-8-7-6-5-4-3-2-1
REVERSE DB LUNGES 1-2-3-4-5-6-7-8-9-10
BONUS: 100 DOUBLE UNDERS -or-
300m FARMER'S WALK 30/45#