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: Wall Angle Hold x10 seconds Heel Tap + Ankle Pop x10 seconds each — O.T.M for 8 Minutes: Minute #1: Walk Angle Hold + One Step x3-10 Minute #2: Double Under […]
Every 5 Minutes for 5 Rounds: Row 25/20 cal Box Jump x20 Wall Ball x15 Happy Birthday Maggie, Aylah, Hannah, Nathan F! So many awesome people celebrating on this day: Nathan, an awesome friend and father who always leads from the front. You are kind and funny and always bring the smiles Hannah P, a […]
8 Rounds Each: Tabata Intervals Row (cal) Rest 1 Minute Pull Up Rest 1 Minute Push Up Rest 1 Minute Sit Up Happy Birthday Stacey G! Quiet and clever you always bring the smiles to class and everyone around you. You are an amazing friend and you are always leading, educating, and inspiring. Thank you […]
4 Rounds: Split Squat Hold x40 seconds (leg 1) Rest 20 seconds Bent Row x40 seconds (arm 1) Rest 20 seconds Split Squat Hold x40 seconds (leg 2) Rest 20 seconds Bent Row x40 seconds (arm 2) Rest 20 seconds Hang Tuck x40 seconds Rest 20 seconds Happy Birthday Tim! A special day for a […]
AMRAP 25 Minutes: Row 750m/500m TGU Sit Up x10/side Arch Up x20 Happy Birthday Wendy R! Always game even if you say you aren’t. You always come with an open mind and are willing to try. Thank you for your ongoing trust even when I ask you to roll your quads. […]
2-4-6-8-10 DB Hang Clean *After Each Round Do: Pull Up x5 Push Up x10 Squat x15 Happy Birthday Kate! A creative soul with a heart of gold. Thank you for your friendship over the years and your on going support and trust in your journey. You are an amazing individual and so grateful to have […]
O.T.M for 30 Minutes: Minute #1: Row x45 seconds Minute #2: Lunge (Reverse/Forward/Split) x30 seconds Minute #3: Double Under x20 seconds […]
O.T.M for 21 Minutes: Minute #1: Deadlift x1 Minute #2: T2B x8-12 Minute #3: Burpee x8-12 […]
Part A: In 15 Minutes: Back Squat x2 -Build to challenging double — In 20 Minutes: Back Squat (back off sets) 2-2-2-2 In between sets do: Med Ball Deadlift x1-3 Med Ball Clean Drop x1-3 Part B: AMRAP 7 Minutes: Med Ball Hang Clean x5 DB Push Press x10 […]
AMRAP 20 Minutes: Handstand Hold x30-60 seconds Bicep Curl + Arnold Press x12 Med Ball Roll Out x12alt Reverse Lunge + Rainbow Slam x12alt Hang x30-60 seconds Bicep Curl + Arnold Press x12 Med Ball Roll Out x12alt Lateral Ski Jump + Rainbow Slam x12alt Happy Birthday Raquellen! Raquel, AKA her super hero persona “The […]