Tuesday 7-24 6am

Get ups
10:00
alternating side each rep

V-up x5
Burpee X10
Swing x20
As many rounds a spossible in 12:00

Monday 7-23 5:30pm

Get ups
12:00
alternating with partner 1 rep per side

V-up x5
Burpee X10
Swing x20
As many rounds a spossible in 10:00

7-19 5:30pm and 6pm

Attack of the Spider monkey

Swing, Burpee V-up
25,20,15,10,5

7-18 5:30pm

Rev. lunge1:00
Rotational pushup position1:00

3 rounds

Row :30/30
Squat 1:00

3 rounds

swing & Jog
:45
1:45
x 5 rounds

7-17-07 6am

Circuit 1:00 on/ 1:00 off:
Pushup
Alternating Row
V-upReverse
Lunge
x3 rounds
Intervals:
:30 work/1:30-2:00 jog/walk/rest
2 hand swing
x4 rounds

split switches
Stretching hip flexors

7-16-07 5:30pm

Circuit 1:00 on/ 1:00 off:

Pushup
Alternating Row
V-up
Reverse Lunge

x2 rounds

Intervals:

:30 work/1:30-2:00 jog/walk/rest
Swing L
Swing R
Thruster L
Thruster R
2 hand swing
2 hand swing

I got an email

I got an email from Julie, sending me her food log. She told me she is down 5lbs since beginning class on 6-11!

Congrats to you Julie! You are making it work.

She admits that her diet hasn't been perfect and see areas that can be improved upon. So, IN SPITE OF an imperfect diet and a couple of missed sessions, she is down 5lbs., just from the changes she has made.

As she dials it in and gets more and more consistency, she is going to build more and more momentum.

This is a process, people, and Julie is ON TRACK!

July 6th 6am

Windmill
3 sets of 3/3

Snatch, Burpee, V-up
25,20,15,10,5
for time

July 5th 6am

Technique: Highpull & snatch teaching & practice

Windmill 5x3/3

Thruster
2:00on/1:00 off

Swing & run
2:00/2:00
x4 rounds

July 3rd 5:30pm

Getup 10:00
switching hands each rep

Swing & run
1:00/2:00
x3

Burpee & run
1:00/2:00
x3



Lead Boots:
Rev. Lunge x12/12
BW squat x26
Jump Lunge x12/12
Jump Squat x26

July 3rd 6am

Windmill x 4/4
3 sets

circuit
slingshot 1:00
Revese lunge
slingshot 1:00
thruster 1:00
slingshot 1:00
Swing :30
slingshot 1:00
Swing :30
slingshot 1:00
swing 1:00
slingshot 1:00

Swing & run
1:00/2;00
x3 rounds
Burpee & run
1:00/2:00
x3 rounds

Monday July 2nd

TGU 10:00
alternating sides every 3 reps

swing & run 1:00/2:00
x 3 rounds
Burpee & run 1:00/2:00
x3 rounds