April Workouts

Good day to all, after looking at the schedule of events (i.e. duty days, classes, spring break) there are only 5 scheduled events and I think that is unfair to all and not worth your money.  What I would like to do is to give everyone a free month and I will post workouts that can be completed on your discretion or if you want to get together at the times and do the workouts together. That will give me a few extra days to sink myself into the classes that I have coming and prepare as best I can.  I hope everyone can understand the points that I am making and know that I would help you do the same.  I can't be more proud of the efforts and support that I have gotten from each and everyone of you.  Everyone of you should be proud of your accomplishments and the changes that you have made.  We will have workout tomorrow and get everyone off to a great spring break.

Holy Freaking Crap

What a great workout we had.  I want to tell everyone that they did unbelievable.  What the hell GI Jane you rocked that workout.  I couldn't be more proud of all of ya.  I think Jane has set the bar just a bit higher today.  Keep it up.  See all of you Thursday.  Get in a good stretch tomorrow and hydrate.

WOD

Jog 800 m with Kb wieght

3 rounds  

15 x kb swings, thrusters, squats, overhead press

200 m Lunge

rest 1 min

200 m Lunge

3 rounds

15 x overhead press, squat, thrusters, kb swings

Jog 800 m with KB weight


All will be scaled to fit the individual  EXCEPT ANNETTE!!  just kiddin!

Workout time will be 5ish, ALL are welcome tonight both groups

warm-up
2 min jog
push-up
pull-up
squat

Stretch
scorpions
dead bugs
bird pickers

WOD

Running clock: finish the prescribed exercises within the 2min and the remaining time is your rest. 10 rounds

10 KB swings

5 v-ups

5 burpees

10 plyo lunges each side

warm-up
stretch
jumpin jacks
scorpions
bird pickers

3 rounds
20 body rows
30 push-up
40 sit-up
50 squat

WOD

Meet at HS for run.  Angie has the lead.  Have fun !!!

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Beginners will scale as needed


get ready Rog it's a hoot!!!

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


Beginners


half mile
50 body pulls
100 push up
150 squat
half mile

Article

We made the news yesterday.  Now everyone knows that you are bada*$  and will want to be like you.  All of you make me look good and I am proud to be associated with each and everyone of you.  Here is a link :

http://newsfromyou.indystar.com/posts/district-opens-fitness-center-to-community

wOD

Warm -up  3 x 10
Pull-up
push-up
squat

3 rounds

25 squats
25 lunges
15 burpees
25 push -up
25 flutter kicks
25 leg raises

WOD

Cardio

Track circuit

WOD

Kettlebell circuit

for both Classes

My deepest apologies on the mix-up last evening.  Remember that I am not that smart and I may forget a few things as the day goes on and especially when I sleep.  Please look at the workout calander on the left links bar and it will keep it all good.  Hope to see all tonight.

WOD

Track Circuit and Toys


Beginner's BEWARE
Track Time   Bring your game face.  You will love this

WOD

Filthy 50

Group fun day
(tubes, sled, etc..)


Beginners

Circuit

WOD

Warm-up


run
stretch


WOD


10 station Circuit  


x3

10 min jog w/ warm up

1st wod:

21 – 15 – 9

Box Jumps

Kb Swings

rest 5 minutes 

2nd wod

5 minute amrap

10 push ups

10 sit ups