O.T.M for 20 Minutes:
Minute 1: L-Sit
Minute 2: Pull Overs
Minute 3: Shuttle Run – Side Shuffle
Minute 4: Horizontal Pull Up
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Happy Birthday Stacey G!
An Amazing Individual who cares for all. You are a great friend and a fantastic member of our community. In gym and out. You always lead with your heart and help so many.
Every 90 seconds for 5 Rounds:
Devils Press x3
Box Jump x6
Max Calorie Row
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Rest 90 seconds
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Happy Birthday Barb T!
An amazing individual who leads with her heart. You always think of others in the gym, at work, and at home. Thank you for being the kind soul you are.
10 Rounds
Double Under x50
Strict Pull Up x6
Back Squat
1-1-1-1-1+
(80-90%)
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Happy Birthday Wendy R!!!
A Strong individual who always gives it her all when she steps on the floor. Always applying her training in life. Thank you for always being so awesome
21-18-15-12-9
Deadlift
Row (cal)
DB Push Press
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Happy Birthday Kate C!
A talented photographer, athlete, and a great person all around you make everyone around you smile. Thank you for your friendship and just being the genuine person that you are.
O.T.M for 15 Minutes:
Row 12/10 cal
AMRAP 10 Minutes:
Pull Up x1
Double Unders x20
-Ascending Pull Ups by 1s
-Ascending Double Unders by 20s
10 Rounds
Squat Snatch x5
Power Clean & Jerk x5
5 Rounds:
Back Squat x3-5 (75-85%)
Seated Shoulder Press x12
Staggered Deadlift x10/side
Rest As Needed
40 seconds work/ 20 seconds rest – 5 Rounds
(Alt between movements)