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.
Category: Uncategorized
Workout of the Day – April 3/24
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 person that you are.
Workout of the Day – April 2/24
Shoulder Press
-Build to heavy 5 set
Workout of the Day – April 1/24
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 x3-5/side
Baby Cobra x3-5
Prone Shoulder Raise (T) x3 @ 5 seconds
2-5 Rounds
Workout of the Day – March 30/24
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 the being the great person that you are.
Workout of the Day – March 29/24
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 seconds/side
Prone Shoulder Raise (T) x3 @ 5 seconds
2-5 Rounds
Workout of the Day – March 28/24
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 of the gym for a long time now and you are more than just a friend you are family. Thank you for you endless trust over the years and allowing me to be a part of your family.
Workout of the Day – March 27/24
30 Rounds:
Burpee x5
Pull Up x3
Workout of the Day – March 26/24
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 a part of your journey. Thank you for always being a great friend and being a part of the community.
Workout of the Day – March 25/24
Back Squat
-Build to a heavy 5 set