O.T.M for 15 Minutes: Minute #1: KB Swing x10-20 Minute #2: Burpee x8-15 Minute #3: Step Over x10-16alt Happy Birthday Lisa! You are a kind and loving individual who loves the heavy tunes. Super proud of the steps you have taken in the time we have had to work together. It’s amazing watching you work. […]
4 Rounds: Single Unders x100 Hollow Up x50 Push Jerk x6 Happy Birthday Marissa! A silent ninja who has grown up in the gym. Thank you for the opportunity to work with you over the years and allowing us to be a part of your journey. […]
Every 90 seconds – 18 Minutes (4 Rounds) -Goblet/Front Squat x10-20 -Pull Up x8-12 -Row (cal) Happy Belated Birthday Dani T! A fantastic friend who is a strong individual in and out of the gym. You always bring the thunder to everything you do and always lead with the heart. Thanks for being the awesome […]
Shoulder Press -Build to heavy 5 set […]
Dynamic Triangle x3-5/side Windmill x3-5/side Single Leg Good Morning with Rotation x3-5/side Staggered Deadlift with Rotation x3-5/side Single Leg Bridge Hold x10-20 seconds/side 2-5 Rounds — Half Hollow x10-20 seconds Tuck Hollow x10-20 seconds Laying Toe Touch x10 @ 3 second hold at top Deadbug x10alt 2-5 Rounds — Laying Rainbow x3-5/side Laying Pec Stretch […]
5 Rounds Ring Row x6 Goblet Squat x12 DB Shoulder Press x6 Happy Birthday Karen! The Silent Ninja who crushes souls each and everyday. You are kind, generous, and thoughtful but also very strong inside and out. You are a great friend and always thinking of others. Thank you for everything you do and for […]
Dynamic Triangle x3-5/side Windmill x3-5/side Single Leg Good Morning with Rotation x3-5/side Bridge x30-60 seconds 2-5 Rounds — Plank Lean (3 Directions) x3-5 Forearm Plank Scap Push Up x20 seconds Prone Shoulder Raise x3-5 @ 5 seconds Deadbug x10alt 2-5 Rounds — Laying Pec Stretch x3-5/side Baby Cobra x3-5 Prone Hip Ext x3 @ 5 […]
O.T.M for 24 Minutes Minute #1: Row Minute #2: Hollow Hold Minute #3: Push Press x10 Minute #4: Row Minute #5: Hollow Up x20 Minute #6: Push Press x10 Happy Birthday Yvonne!Cant even begin to explain how special you are in our world. I have had the pleasure of working with you in and out […]
30 Rounds: Burpee x5 Pull Up x3 […]
O.T.M for 15 Minutes Minute #1: DB Deadlift (2) + Carry (Forward & Backwards) Minute #2: Box Jump x10-15 Minute #3: T2B x8-12 Happy Birthday Yana! A strong and focused individual who has a kind heart and is always there for you. You have immense strength inside and out and I’m glad I get to be […]