OTM for 12 Minutes:
Minute #1: Split Squat (7) + Max Rep Arch Up
Minute #2: Split Squat (7) + Max Rep Hollow Up
Happy Birthday Hannah R!
A Machine, that is always ready to push it. Strong and always ready to support your family and friends. Thank you for being a part of this community.
AMRAP 15 Minutes:
Squat Thrust x10
Air Squat x20
Jumping Jack x30
Happy Birthday Jan T & Sandy!
Two passionate individuals that always come ready to crush it. Thank you for the support you offer your fellow athletes day in and out. You are awesome people and we are thankful to have you in our community.
AMRAP 20 Minutes
DB Front Rack Hold x60 seconds
Push Up x15
Active Hang x30 seconds
Row 50 cal
–
5 Rounds
DB Snatch x20alt
Double Unders x50
–
Row 50 cal
Happy Birthday Mebs & Sharon!
A special day for two very special individuals in our community. You are always ready to help and offer kind words. Thank you for being the awesome people you are and most of all your trust over the years.
AMRAP 20 Minutes:
DB Farmers Mini Steps x60 seconds
Side Plank Hold x30 sec/side
V-Up x20
Arch Up x10
Clean x60
*Top of each minute: Burpee x3-5
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:
Plank Rock to Down Dog x3-5
Split Squat x3-5/side
—
AMRAP 7 Minutes:
Box Walk In x5-10
Split Squat x7/side
Happy Birthday Nicole, Tyanna, Wade!
5 Rounds:
Wall Ball x30
Rest 30 seconds
–
Right into:
Row 1000m
A challenging work set for 3 people who never shy away from a challenge. Thank you for always being game for whatever comes your way and being three amazing people in our community.
AMRAP 12 Minutes:
Double Under x35
Air Squat x14
Burpee x7
9 Rounds:
DB Snatch x12alt
Box Jump x9
T2B x6
Happy Early Birthday Candice!
You have always been such a kind soul. Thank you for always being the person you are. Your kindness and compassion echoes in your actions in the gym and in life. You help and continue to help so many each and every day.