AMRAP 20 Minutes:
Ring Row x4
Push Up x8
KB Swing x16
Category: Workout of the Day
Workout of the Day – Jan 5/24
7 Rounds:
Step Ups x14alt
Push Press x7
V-Up x14
Pull Up x7
Workout of the Day – Jan 4/23
2 Rounds:
AMRAP 5 Minutes:
Goblet Hold x30 seconds
Burpee Box Jump x8
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Rest 1 Minute
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In 3 Minutes:
Wall Ball – Max Reps
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Rest 1 Minute
Happy Birthday Yiota!
An awesome leader in our community who guides our youth from the front lines. You are an inspiring individual who always brings it to everything she does. Thank you for your friendship and trust over the years and years to come.
Workout of the Day – Jan 3/23
O.T.M for 20 Minutes:
Minute #1: Row 250m
Minute #2: Rest
Workout of the Day – Jan 2/23
Back Squat
5-5-5-5+
(73-83%)
Workout of the Day – Dec 31/23
Pick One Option:
1) Burpee x365
-for time and quality
2) AMRAP 20-25 Minutes
Max Rep Burpee
3)Burpee x150
Workout of the Day – Dec 30/23
6 Rounds:
DB Deadlift x10
Shuttle Run x20
Happy Birthday Roy!
You are an awesome person, a silent ninja who crushes whatever he does. Thank you for the on going trust you give to our community.
Workout of the Day – Dec 29/23
Row 15 seconds/ Rest 45 seconds (4 Rounds)
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Row 1:15/ Rest 45 seconds (3 Rounds)
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Rest 2 Minutes
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Row 3 Minutes
Workout of the Day – Dec 28/23
O.T.M for 21 Minutes
Minute 1: Lateral Step Over
Minute 2: Box Jump x10-20
Minute 3: DB Push Press x8-12
Workout of the Day – Dec 27/23
5 Rounds:
DB Snatch x12alt
T2B x18
Double Under x36