December 2022

 

November 2022

 

Halloween 2022

 This year our Halloween costumes were as easy as they come:  matching Power Rangers costumes from Wal-mart!  They won't win any awards for creativity, but the ease with which they got ready for trick-or-treating made these costumes a no-brainer.  

Go, go Power Rangers!

My sweet Caleb insisted on giving me my favorite (Reese's peanut butter cups) from his stash.

Student of the Month

 It was Judson's turn to be selected for Student of the Month for October:

We're so proud of him!  

Wren and Judson's 7th Birthday!

 

October & November 2022

 

Days 1-7:  Moderate Weight, 10-15 reps, 5-minute AMRAP

Days 8-14:  Moderate Weight, 10-12 reps x 3, eccentric focus, 45s x 2-3 for HIIT

Days 15-21: Heavy Weight, 5-7 reps x 3 (no HIIT)

Days 22-end:  Light Weight, Tabata (20/10 x 4)

Month 2:  Same as above but Reverse Order

Day 1: Compound Legs and Core

Leg sled push (100 yards there and back @ 60 lb.)

KOTG warm up:  reverse ham curl & banded knee lift & step lunges

Plank Challenge (hold for as long as possible)

Front Squats

Deadlifts 

Step Ups

Barbell Hip Lift

Plie Squat

Sumo Deadlift

Barbell Walking Lunges

Roman Chair Straight Leg Lifts

Finisher:

Monster Squats off Step

Toes to Weight

Box Jump

Bear Crawl Bird Dog

Day 2:  Compound Upper Body

Push Ups Challenge (as many as you can in 1 minute)

Narrow Reverse Grip Lat Pull Down

Triceps Dip

Wide Grip Row

Barbell Curl

Straight Arm Press Down

Reverse Flye (pinkies out)

High Cable Row

Y raise

Finisher:

Side to Side Burpees

Decline Sit Up

Plank Jack Knee Drive

Banded Superman Pull Down

Day 3: Legs & Core

1 mile challenge (run as fast as you can)

KOTG Warm Up:  Toe raises, lean backs, heel touchdowns

Weighted Lean Back

Ball Ham Curl

Weighted roll back to get up

Leg Extension

Lying Ham Curl

Side Plank Abductor Roll to Side Plank Adductor

Cable Adductor

Cable Abductor

V sit with abductor

Frog Pump

Side lying Weighted Hip Lift

Calf Raises

Day 4:  Plyo & Upper Body

Pull Up Challenge (as many as you can in 1 minute)

12 DB Shoulder Press

40 jumping lunges

10 DB Shoulder Press (heavier)

40 jumping lunges

8 DB Shoulder Press (heavier)

40 jumping lunges

6 DB Shoulder Press (heavier)

40 jumping lunges

12 Barbell Chest Press

20 jump squats

10 Barbell Chest Press (heavier)

20 jump squats

8 Barbell Chest Press (heavier)

20 jump squats

6 Barbell Chest Press (heavier)

20 jump squats

4 times:

10, 8, 6 lateral raise (dropset)

50 mountain climbers

4 times:

20 side to side kick throughs

50 high plank shoulder taps

50 speed skaters