August 2019

Monday:  King Pigeon
Tuesday:  Side Crow
Wednesday:  Twisted Sundial
Thursday:  Split
Friday:  Firefly
Saturday:  Handstand

August 2019

Arms EMOM

3-4 Rounds of the following:  

1. 15 Triceps Push Up

2.  20 Bicep Curls 15#

3.  20 Shoulder Press 15#

4.  100 Mtn. Climbers

5.  20 Triceps Overhead Extension 10#

6.  50 Alternating Single Arm Row 20#

7.  10 T-Raise 10#

8.  5 (each arm) Plank Up/Down Jack

9.  20 Reverse Fly 15#

10.  20 Dips

1 minute rest after each round

Legs Strength Ciruit & AMRAP

Barbell Squat:  Build up weight to 3 continuous reps (max 5 minutes) (max of 120#)

Sumo Barbell Deadlift:  Build up weight to 3 continuous reps (max 5 minutes) (max of 105#)

15 minute AMRAP:

4 pull ups

8 barbell thrusters 30# 

16 dumbbell lateral lunges (per leg) 20#

32 jump ropes

4 times through of the following w/ 30 seconds rest between rounds

Walking Lunges - 10 per leg 25#

Banded Side Squat - 10 per leg med. ball

High Knees - 30 seconds

Cardio & Core

10 minute warm up run

10 100 yard sprints

10 minute cool down walk/run

45 seconds on/15 seconds rest - x 3:

Back Extension

Banded Dead Bug

Crawling Plank

Medicine Ball Twist to Hold

Mermaid Crunch

Chest & Back Strength Circuit

3 rounds of each of the following circuits:

10 Bench Press 75#

10 T-Row 45#
30 seconds rowing machine

10 High Cable-Cross Over level 6
10 Reverse Grip Row 60# or 70#
30 seconds Pop Squats

10 Lat Pull Downs 100#
10 Push Ups
30 seconds star jumps

10 Landmine Chest Press 35#
10 Overhead Pull Downs 30#
30 seconds burpees

Tabata

5 rounds:

Lunge Jack (right)

Lunge Jack (left)

Donkey Kicks

Hollow Rock

Speed Skater

180 Degree Jumps

Frog Lunge Jumps

Roll Ups (feet together)

Arms AMRAP

8 min. AMRAP for each set/ 1 minute rest between sets

10 triceps push ups

10 bicep curls

10 shoulder press

50 mountain climbers

10 overhead triceps extension

30 alternating single arm rows

5 T-raise

3 (each side) plank up/down jacks

10 reverse fly

20 dips

10 Arnold press

5 half burpees

Legs Strength Circuit 2

Barbell Squat:  Build up weight to 3 continuous reps (max 6 minutes) 

Sumo Barbell Deadlift:  Build up weight to 3 continuous reps (max 6 minutes) 

15 minute AMRAP:

4 pull ups

6 barbell thrusters 

8 (1.5 rep) dumbbell lateral lunges (per leg) 

16 double unders

4 times through of the following w/ 30 seconds rest between rounds

Walking Lunges - 10 per leg 25#

Banded Side Squat - 10 per leg med. ball

High Knees - 30 seconds

Cardio & Core 2

10 minute warm up run

10 hill sprints

10 minute cool down walk/run

45 seconds for each (no rest) x 3:

Back Extension

Banded Dead Bug

Crawling Plank

Medicine Ball Twist to Hold

Mermaid Crunch

Chest & Back Strength Circuit 2

4 rounds of each of the following circuits (no rest between rounds, 30s rest between circuits):

10 Bench Press

10 T-Row

30 seconds rowing machine

10 High Cable-Cross Over level 6

10 Reverse Grip Row

30 seconds Pop Squats

10 Lat Pull Downs

10 Push Ups

30 seconds star jumps

10 Landmine Chest Press

10 Overhead Pull Downs

30 seconds burpees

Tabata 2

5 rounds:

Tuck Jumps

Lunge Jumps

Donkey Kicks

Hollow Rock

Speed Skater (with weights)

180 Degree Jumps

Frog Lunge Jumps

Plank Hip drops

Wren and Judson's First Day of Preschool

The day has finally arrived - it's the first day of preschool for Wren and Judson!  They were so excited this morning that we were all dressed and ready to go about an hour before we needed to be at school.

 Once at school, they just went right into their classroom and began to play.  They didn't even notice (or maybe didn't care?) when I left.

There were no tears from either the kids or their parental units.  That is, until I received a reminder from my phone of pictures taken three years ago today.  Just three short years ago my preschoolers were just little babies...

Oh how I love them!  And I am so proud of how well they did on their first official day of school.  By all accounts, it was a success (if you don't count mom getting a little emotional against me).

Tough as Nails

The apple doesn't fall far from the tree with this one.  She wanted to join in my workout, and she did every last rep and every last set until the bitter end (and didn't break a sweat, I might add).

 I normally abhor the gym selfie, but when your gym partner is this cute, how can I resist?

This was followed by a stretching and yoga session, which she totally mastered.  (We won't mention the hysterical breakdown when glitter from her shoes got on her yoga mat.)  Lookout preschool!  This girl's as tough as nails and is ready for school!

Toothless Tuesday and the First Day of First Grade

Today was Caleb's first day of 1st grade!  And, unlike last year, he stepped right up onto the bus like a champ.  Whoo hoo!  (As she wipes the nervous sweat off her brow.)

I had parked the van by the bus stop and let Wren and Judson stay in there with the doors open while we waited on the bus, and I came back to Wren and Judson giggling and saying there was a cat in the van.  Yes, there certainly was!  He was very friendly, but I think his owners would miss him if we took him home (not to mention that I think Checker would be nonplussed (or rather, nonpussed?)).

And to make the first day of school pictures even more priceless, Caleb managed to wiggle his two front bottom teeth out just two days before the start of school.

 First grade is off to a great start!