5 Rounds:
Run 400m
Box Jump x30
Wall Ball x30
Category: Uncategorized
Workout of the Day – Sept 26/24
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
Workout of the Day – Sept 25/24
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.
Workout of the Day – Sept 24/24
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
Workout of the Day – Sept 23/24
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.
Workout of the Day – Sept 21/24
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.
Workout of the Day – Sept 20/24
5 Rounds:
Run 400m
Overhead Squat x15
Workout of the Day – Sept 19/24
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
Workout of the Day – Sept 18/24
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.
Workout of the Day – Sept 17/24
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