BALL

5 Minute AMRAP:
7 Wall Balls 
21 jump rope 

- REST 1 MINUTE  - 

5 Minute AMRAP:
7 incline pushups
7 ball sit squats 

KIDS: 3 rounds of each workout. Rest 1 minute in between.

Don't Stop!

5 Rounds for time:

5 Hollow Rocks
6 Push ups
7 Sit-ups
8 Dips
9 Presses (weighted)
10 Lunges



KIDS 3 rounds:
6 Pushups
7 Sit ups
8 Dips
9 Air Squats

Weekend Workout

Walk/Run for 30 minutes.

*Every 5 minutes = Plank hold for 60 seconds.

Enjoy your family! 

We love BURPEES!

50 BURPEES for time.

This is a keeper- Remember your numbers!

Faster than we were yesterday

**Start with a 200 meter sprint

21-15-9
- Pull ups (Engage shoulder hold)
- Push Presses (weights/PVC pipe)
- Air Squats

**End with a 200 meter sprint

KIDS: Same! (Use PVC for presses)

Bear Crawls

2 Bear Crawls
2 Step ups
2 Dips
2 x10 Hops

Repeat with 4, 6, 8 reps of each.
(Stay with 4 Bear crawls each time)

KIDS: Same workout!!

Church Ladies are back! With more babies!!

We're Back!

First Workout of 2014

5 rounds for time:

5 pushups

10 air squats

15 planks (jump/step into position)

GREAT JOB LADIES!

KIDS: 3 rounds for time