O.T.M for 10 Rounds: Minute #1: Row 250m/200m Minute #2: PVC OHS – max reps (steady state) Minute #3: Rest Happy Birthday Trish, Chris B, Jen H! Three special individuals who share a special day. Silent Ninjas who crush each and every work set while supporting those around them. […]
4 Rounds: Hang Tuck Hold x40 seconds Rest 20 seconds Box Jump x40 seconds Rest 20 seconds V- Up x40 seconds Rest 20 seconds Split Squat (Leg #1) x40 seconds Rest 20 seconds Split Squat (Leg #2) x40 seconds Rest 20 seconds Happy Birthday Emma G! A smart, strong, and talented individual who has a […]
AMRAP 10 Minutes: Clean & Jerk x3 Burpee x3 […]
AMRAP 12 Minutes: Goblet Squat x12 Ring Row x6 Row 18/15 Cal Happy Birthday Shelley A & Wynne! A special day for two very special individuals in our community. You always come ready to learn and work your capacity. Thank you for your trust and friendship over the years allowing us to help you in […]
AMRAP 25 Minutes: Push Press x1 (heavy single) Plank Lean x10-20 (or Shoulder Touch) Wall Sit x30-60 seconds Staggered Deadlift x8-12/side Rest as Needed […]
Run 1100m/600m DB Snatch x50alt Plank K2E x50alt Arch Up x50 Run 800m/400m Arch Up x50 Plank K2E x50alt Single Arm DB Clean x50alt Run 1100m/600m […]
AMRAP 20 Minutes: Goblet Squat x12 Row 24 cal Split Squat x12/side Row 24 cal Single Arm DB Shoulder Press x12/side […]
4 Rounds: DB Deadlift x20 seconds/Rest 10 seconds (x3) – Single Arm OH Carry x100m (50m/side) Happy Birthday Wendy P! A strong and independent individual who is always on the go. Thank you for allowing us to help you prepare for your next adventure and helping you navigate an active life style. […]
AMRAP 20 Minutes: T2B x2 DB Snatch x4alt Step Up x12alt DB Front Rack Hold x20 seconds *Ascending T2B by 2s *Ascending Snatch by 4s […]
AMRAP 25 Minutes: Deadlift x1 (heavy single) Single Leg Bridge x10/side Box Handstand x10-30 seconds Forearm Plank Rock x20-30 seconds Rest As Needed […]