O.T.M for 6 Rounds: Minute #1: DB Deadlift x10-15 Minute #2: Deficit Push Up x8-12 Minute #3: Box Jump x10-15 Happy Birthday Paula, Robyn, Peter, Dan, John M! A huge day of celebration for so many amazing people. Thank you so much for your trust and friendship and allowing us to be a part of […]
5 Rounds: Row x40 seconds Rest 20 seconds Front Rack Split Squat (Leg 1) x40 seconds Rest 20 seconds Front Rack Split Squat (Leg 2) x40 seconds Rest 20 seconds Ring Row x40 seconds Rest 20 seconds […]
Double Under x50 Sit Up x50 DB Snatch (Arm 1) x50 DB Snatch (Arm 2) x50 Sit Up x50 Double Under x50 Happy Birthday Leanda! Creative and kind, you are a great nana who is always ready to play. Thank you for being such an amazing person. […]
3-6-9-12 Front Squat Pull Up […]
21-15-9 Push Press Box Jump […]
AMRAP 30 Minutes: Row 1000m DB Mini Steps x60 seconds Burpee + Plate Touch x10 T2B x10 Happy Birthday Nik! A strong and intelligent individual who is always looking to learn and further their skills. A fantastic friend who always brings the best chats. […]
In 15 Minutes: Shoulder Press x2 -Build to challenging double — In 20 Minutes: Shoulder Press (back off sets) 2-2-2-2 In between sets do: Plank Rock to Down Dog x3-5 Pause High Hang DB Squat Clean x3-5 — AMRAP 7 Minutes: Plank Lean (3 Directions) x5 DB High Hang Squat Clean x5 […]
Push Press x21 Double Under x1 Minute Row x2 Minute Push Press x15 Double Under x1 Minute Row x2 Minute Push Press x9 Double Under x1 Minute Row x2 Minute […]
KB Swing x30 KB Goblet Squat x30 TGU Sit Up x5/side KB Swing x20 KB Goblet Squat x20 TGU Sit Up x5/side KB Swing x10 KB Goblet Squat x10 TGU Sit Up x5/side Happy Birthday Judy A! A Special day for a special person in our world. Always a bright light in any class you […]
5 Rounds: Pull Up x40 seconds Rest 20 seconds Hang Power Clean x40 seconds Rest 20 seconds DB Shoulder Press x40 seconds Rest 20 seconds Happy Birthday Krista! A special day for a great individual. You have made so many great gains over the past year. Thank you for always being open to the work […]