3 Rounds: Handstand Hold x30 seconds DB Shoulder Press x10 KB Swing x25 Box Jump x25 Pull Up x10 Happy Birthday Krystal! A special person always ready to learn and work. You have made such huge progress in such a short amount of time. It’s in your approach and attention to detail you but your […]
AMRAP 16 Minutes: Row 800m Kickstand Squat x10/side Hang Tuck Hold x20 seconds […]
AMRAP 20 Minutes: Run 400m TGU Sit Up x10/side Ring Row x10 […]
4 Rounds: Row x40 seconds Rest 20 seconds Tuck Hollow with Ecc. x40 seconds Rest 20 seconds Split Squat (Leg 1) x40 seconds Rest 20 seconds Strict T2B x40 seconds Rest 20 seconds Split Squat (Leg 2) x40 seconds Rest 20 seconds […]
AMRAP 20 Minutes: Plank Walk Over x10 Rainbow Slam x20alt Plate Ground to Overhead x20 Suitcase + Front Rack Carry x40m/side […]
O.T.M for 15 Minutes: Pull Up x3/5 Push Up x5/7 Squat x7/9 Happy Birthday Gracie! A kind and generous person who is stronger than she thinks. Thank you for always bring everyone around you up with your amazing attitude and effort. […]
Shoulder Press 2-3-5-10 – After Each Set Do: Renegade Row (2) + K2E x5-7 Deadbug Pull Over x8-12alt Rest As Needed […]
AMRAP 7 Minutes: DB Devils Press x7 Box Jump x7 […]
“Plan Smoke” Every 4 Minutes for 7 Rounds: Row 250m Reverse Lunge Wall Ball x20alt Double Under x50 […]
4 Rounds: Step Up x40 seconds Rest 20 seconds Strict Pull Up x40 seconds Rest 20 seconds Plank Hold x40 seconds Rest 20 seconds Hollow Hold x40 seconds Rest 20 seconds Arch Hold x40 seconds Rest 20 seconds […]