3 Rounds:
MB Chest Pass x40 seconds
Rest 20 seconds
Seated Arnold Press x40 seconds
Rest 20 seconds
Hinge Pass + Chest Pass x40 seconds
Rest 20 seconds
Lateral + Front Raise x40 seconds
Rest 20 seconds
Lunge Hold x40 seconds (20/20)
Rest 20 seconds
MB Pullover Deadbug x40 seconds
Rest 20 seconds
O.T.M for 4 Rounds:
Minute#1: Burpee
Minute #2: Rest
Minute #3: Hollow Hold
Minute #4: Rest
Minute #5: Row
Minute #6: Rest
Happy Birthday Wendy P!
Resilient and always ready to help, you are always great to have in class. you inspire and you help so many people day in and day out.
3 Rounds:
Double Unders x50
Wall Ball x30
DB Clean & Jerk x10
AMRAP 15 Minutes:
Deadlift x2
DB Shoulder Press x4
Box Jump x2
*Ascending Deadlift/Box Jumps by 2’s
*Ascending Shoulder Press by 4s
Push Press
-Build to heavy 3 set
O.T.M for 6 Rounds:
Minute #1: Row
Minute #2: Lunge
Minute #3: L – Sit
Minute #4: Pull Up
Happy Birthday Paul F & Happy Belated Birthday Lydia!
A special day for two special people, Extend that birthday celebration because you both are worth it. Silent ninjas who do amazing work day in day out. Thank you for your trust and friendship.
4 Rounds:
Single Leg RDL x40 seconds
Rest 20 seconds
Single Leg RDL x40 seconds
Rest 20 seconds
DB Bent Row (alt) x40 seconds
Rest 20 seconds
Arnold Press (1) + Push Press (1) x40 seconds
Rest 20 seconds
Forearm Plank x40 seconds
Rest 20 seconds
Happy Birthday Louise!
A strong, adventurous person with tons of love in their heart. You always bring the thunder to each and everything you do in life be it the gym, pickle ball, being a mom, and a grandma. Having you in our community makes us super pumped and we are excited to work with you each day.
AMRAP 20 Minutes:
Double Under x35
Renegade Row x10alt
DB Floor Press x10
Goblet Squat x15
Happy Birthday Reid & Kendra!
Two amazing individuals quiet in nature furious on the floor. You both are kind and filled with love and we are so happy you are a part of our community. Thank you for your friendship and for you being the amazing people you are.
In 10 Minutes:
DB Snatch x50alt
DB Step Up x50
Run 100m – max rep shuttles
Happy Birthday Jordan!
A beautiful individual who inspires from the front. As a father of two he lives his fitness and has made some incredible changes over the years. Thank you for your friendship and we are super proud of you.
O.T.M for 10 Minutes:
Minute #1: Row 150m-250m
Minute #2: Burpee x10-18