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Tuesday June 25, 2024

Hello all!!! Very excited for a slightly different format, allowing a little more time for instruction and learning (for ALL OF US). I am committed to making your time here more productive. Please allow me to help you. I need a committment for effort with starting on time, allowing me more opportunity to help you achieve your goals!!! The format will have subtle (very little) changes, but i do believe you will LUV IT!!

General Format:

*First 2-3 minutes, slight movement *warm up and chatter!!!

*4-5 mins White Board “debriefing”!

*PVC Stretch

*PVC Review movements

*Coach breakdown - pvc

*Bar intro/add lbs/add lbs/skill begins

Skill to finish

*Review wod movements


Cool Down



Push presses 5x3’s


16 minute AMRAP

1 wall walk

3 hand stand pushups(1)

5 toes to bar (TTB)

7 push jerks (65-75/95-115)

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Monday, July 15, 2024

Warm up 3 Rounds of :30 Toes to Toes :30 T-claps :30 Med Ball Thrusters (14/20) :30 Ball ( WOD W by by by put ya ya ye Thrusters (65/95)

Sunday, July 15, 2024

Warm up Tabata jump rope singles Tabata alt. Air squats and Sit ups Tabata Bike (Mix up start) PVC Progression WOD Testing fun: 2 mins wall Balls 2 mins KB Swings 2 mins 2 mins ***Rest 3 mins*** WOD 1

Saturday, July 13, 2024

Warm up 2 mins cardio Band stretches - 3 mins 2 Rds of: :30 Jumping Jacks :30 Toes to Toes :30 Lunges :30 Plank Hold Abstractor PVC PVC SQUAT SNATCH progression White Board Debriefing BATHROOM/water b


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