4 Rounds: DB Front Rack/OH Hold x40 seconds Rest 20 seconds Split Squat Hold x40 seconds Rest 40 seconds DB Front Rack/OH Hold x40 seconds Rest 20 seconds Split Squat Hold x40 seconds Rest 20 seconds Wall Angle Hold x40 seconds Rest 20 seconds […]
AMRAP 10 Minutes DB Floor Press x10 Row 15/10 cal – AMRAP 10 Minutes Burpee x10 Row 15/10 cal Happy Birthday Tyler H! A silent ninja, who is so damn strong inside and out. You are a great friend and always ready to help, That is when you arent saving lives. […]
AMRAP 25 Minutes: Shoulder Press x5-10 (65-80%) Seated Shoulder Press/ Z Press x10-20alt Single Arm Bent Row x8-12/side Forearm Plank Rock x10-15 Rest As Needed […]
3 Rounds: Double Under x50 Wall Ball x50 DB Clean & Jerk x10 Happy Birthday Tyler O! New to our community, you are a hard worker and a kind individual. […]
AMRAP 20 Minutes: Row 500m/350m L-Sit x20 seconds DB Push Press x8 Happy Birthday Jeff and Dianne! Two adventurous people who crush souls each and every time you step on the floor. Quiet and hardworking like the ninjas that you are. […]
5 Rounds: Run 400m Overhead Squat x15 […]
5 Rounds: DB Front Rack Hold x40 seconds Rest 20 seconds Strict Pull Up x40 seconds Rest 20 seconds Renegade Row x40 seconds Rest 20 seconds […]
3 Rounds: DB Snatch x1 Minute Burpee x3 Minutes Happy Birthday Dee & Brent! The world is brighter with you both in it. You are both so supportive of everyone and always lead from your heart. Thank you for your friendship and trust over the years. Im very honoured to call you friends. […]
AMRAP 25 Minutes: Back Squat x5-10 (65-80%) Front Foot Elevated Staggered Deadlift x8/side Kickstand Squat x5-8/side (3 second eccentric) Bridge x10-20 Rest as Needed […]
O.T.M for 4 Rounds: Minute #1: Run Minute #2: Inchworm Push Up Minute #3: Hollow Hold Minute #4: Box Jump Happy Birthday Laurine G! A kind soul who always leads with her heart. You are always striving to help others. Thank you for always being who you are. […]