AMRAP 15 Minutes:
Handstand x30 seconds
TGU Sit Up x5/side
Push Up x15
Category: Uncategorized
Workout of the Day – Jan 24/25
10-20-30-40-50
DB Snatch (alt)
Box Jump x15
Happy Birthday Moira!
You may be away for now training and learning you are always a part of this community. Your effort and hard work are always on display when you step on the floor. Always showing support for others thank you for being an amazing part of our community in and out of the gym.
Workout of the Day – Jan 23/25
Row x20 seconds/Rest 10 seconds (8 Rounds)
Plank x20 seconds/Rest 10 seconds (4 Rounds)
Hang x20 seconds/Rest 10 seconds (4 Rounds)
Plank x20 seconds/Rest 10 seconds (4 Rounds)
Row x20 seconds/Rest 10 seconds (8 Rounds)
Workout of the Day – Jan 22/25
AMRAP 25 Minutes:
Deadlift x2-3 (80-90%)
Pause Goblet Squat x5 @ 3 second hold
Split Squat x8-12/side
Single Leg Bridge x10/side
Workout of the Day – Jan 21/25
4 Rounds:
V-Up x40 seconds
Rest 20 seconds
Wall Sit x40 seconds
Rest 20 seconds
Ring Row x40 seconds
Rest 20 seconds
Wall Sit x40 seconds
Rest 20 seconds
DB Pull Over x40 seconds
Rest 20 seconds
Happy Birthday Laurel!
Smart, Adventurous, and always ready for a challenge. Thank you for friendship and trust over the years, super glad you are a part of our community.
Workout of the Day – Jan 20/25
O.T.M for 15 Minutes:
Thruster x1
*Ascending by 1’s
–
Rest 2 Minutes
–
O.T.M for 10 Minutes
Burpee x2
*Ascending by 2’s
*If unable to complete the round pull reps back to 6-12 until the work set is complete
Happy Late Birthday Susan, Dan, Peter K!
A Crew of Amazing people who share a celebration, we are going to extend your celebration because you all bring so much joy, kindness, and support to everyone you come in contact with. Thank you for your friendship and your trust.
Workout of the Day – Jan 18/25
O.T.M for 5 Rounds:
Box Jump x7-10
DB Snatch – Max Reps Time Remaining
–
Rest 2 Minutes
–
O.T.M for 5 Rounds:
Row 10 cal
Goblet Squat – Max Reps Time Remaining
Workout of the Day – Jan 17/25
AMRAP 12 Minutes:
Burpee x10
DB Thruster x5/side
Ring Row x10
Workout of the Day – Jan 16/25
AMRAP 15 Minutes:
Double Under x75
Split Squat x10/side
Renegade Row x10/side
Workout of the Day – Jan 15/24
5 Rounds:
MB Zercher Squat/DB Goblet Squat x40 seconds
Rest 20 seconds
DB Push Press x40 seconds
Rest 20 seconds
Box Jump x40 seconds
Rest 20 seconds
Row x40 seconds
Rest 20 seconds