PWO Day 25

Final Day!!!

5 K race, here we go. Rather we are walking or running lets get it done, enjoy the morning and enjoy some time together!!!

300 air squats following our walk / run!

Breakfast time! I will anticipate a 9:30 breakfast time at MoonDance dinner if anyone want to join us!!

PWO Day 24

15 rounds AFAP

10 seated knee tucks

3 burpees

I am a crazy one and will be shopping early this morning. Maybe I will see some of you. Have a great day and looking forward to our race tomorrow!

PWO Day 23

Happy Thanksgiving!

Key words of the day, ENJOY and remember what we are thankful for.

Portion control and have a great time with your families!

20 rounds AFAP:

superman ( 15 second hold)

10 mountain climbers

PWO Day 22

20 minutes AMRAP

10 sit ups

10 push ups

15 air squats

PWO Day 21

20 Minutes AMRP, add one rep each round

air get up R side:1, 2, 3, etc.

air get up L side: 1, 2, 3, etc.

Pull ups or inverted rows or ignore: 1, 2, 3, etc.

PWO Day 20

Big day today,

100 burpees

Partition them as you need, sets of ten or even spread them through out the day.

PWO1-Day 19

20 Mins AMRAP

Plank; 30 second hold
Superman; 10 second hold
pull ups 8 (or 16 inverted rows or ignore)
dive bomber push ups 4

PWO1-Day 18

20 minutes AMRAP

side plank R; 10 second hold
side plank L; 10 second hold
dimond push ups 10
squat jumps 4

PWO1-Day 17

5 rounds AFAP

air get ups (TGU) L; 2,4,6,8,10
air get ups (TGU) R; 2,4,6,8,10
Mountain climbers: 10,10,10,10,10
jackknives: 10,8,6,4,2

The first round is the first number of each series and then show on.

PWO1-Day 16

20 mins AMRAP

3 pull ups or 6 inverted rows or ignore
6 dive bomber push ups
9 sit ups
12 air squats

PWO1-Day 15

Ten rounds AFAP

side plank (L) 10 second hold
Lide plank (R) 10 second hold
mountain climbers; 20,18,16,14,12,10,8,6,4,2

PWO1-Day 14

20 mins AMRAP

2 supermans (each repis a 10 second hold with 5 second rest)
8 kneee tucks
5 tuck jumps

PWO1-Day 13

20 Mins AMRAP

5 pull ups or inverted rows or ignore
5 TGU L
5 TGU R
10 push ups

PWO1-Day 12

10 rounds AFAP

situps: 10 reps each rounds
burpees: 10,9,8,7,6,5,4,3,2,1

PWO1-Day 11

20 mins AMRAP

5 dive bomber push ups
20 air squats

PWO1-Day 10

15 rounds AFAP

2 squat jumps
3 pull ups ( 6 inverted rows or ignore)
10 seated knee tucks

PWO1-Day 9

20 mins AMRAP

10 Diamond pushups
5 air get ups L
5 air get ups R (we love these remember!!!!) (at your own risk, add a little weight in you hand)
1 superman (10 second hold)

PWO1-Day 8

20 mins AMRAP

5 pull ups (10 inverted rows or ignore)
10 jack knives
20 mountain climbers

PWO1-Day 7

10 rounds of alternating

pushups: 2,4,6,8,10,12,14,16,18,20
Air squats: 40,36,32,28,24,20,16,12,8,4

PWO1-Day 6

20 Mins AMRAP

5 burpees
1 side plank R (15 sec hold)
1 side plank L (15 sec hold)