4 Rounds:
Bicep Curl + Arnold Press x40 seconds
Rest 20 seconds
Bent Row x40 seconds (Arm #1)
Rest 20 seconds
Pull Over x40 seconds
Rest 20 seconds
Bent Row x40 seconds (Arm #2)
Rest 20 seconds
Goblet Squat x40 seconds
Rest 20 seconds
Happy Birthday Colleen R!
A fiery soul, who always comes ready to challenge herself. You have battled through many obstacles and overcame them all. Thank you for the ongoing trust you put in us. We are Honoured to be a part of your journey.
4 Rounds:
V-Up x40 seconds
Rest 20 seconds
Kickstand Squat x40 seconds (leg 1)
Rest 20 seconds
Horizontal Pull/Ring Row x40 seconds
Rest 20 seconds
Kickstand Squat x40 seconds (leg 2)
Rest 20 seconds
DB Pull Over x40 seconds
Rest 20 seconds
AMRAP 25 Minutes:
Push Press x1-3
TGU Sit Up x5-8/side
DB Pull Over x10-20
Arch Hold x20-30 seconds
Rest As Needed
5 Rounds:
Box Pistol (alt) x40 seconds
Rest 20 seconds
Pull Over x40 seconds
Rest 20 seconds
DB Snatch (alt) x40 seconds
Rest 20 seconds
Elevated Plank x40 seconds
Rest 20 seconds
5 Rounds:
Box Pistol x40 seconds
Rest 20 seconds
DB Pull Over x40 seconds
Rest 20 seconds
DB Snatch x40 seconds
Rest 20 seconds
Foot Elevated Plank Hold x40 seconds
Rest 20 seconds
AMRAP 25 Minutes
Shoulder Press x3-5
Plank Shoulder Touch x20 alt
PVC Prone Raise x10 @ 1-2 seconds
DB Pull Over x10-20
Rest As Needed
AMRAP 20 Minutes
Run 100m
DB Floor Press x5
Run 100m
Pull Over x10
Run 100m
Push Up x15
Rest 1 Minute
Happy Birthday Sherry K!
An inspiring individual who not only lives a healthy lifestyle but helps guides others to do so as well. Best Kip in the business and an awesome and kind person.
O.T.M for 15 Minutes:
Minute #1: Deadlift x8-10
Minute #2: DB Pull Over x Max Reps
Minute #3: Box Jumps x Max Reps
7 Rounds:
Ring Row x20 seconds
Rest 10 seconds
Band Rows x20 seconds
Rest 10 seconds
DB Pull Over x20 seconds
Rest 10 seconds
DB Floor Press x20 seconds
Rest 10 seconds
Hollow Up x20 seconds
Rest 10 seconds
Weighted Deadbug x20 seconds (legs only)
Rest 10 seconds
5 Rounds:
Wall Ball x40 seconds
Rest 20 seconds
DB Floor Press x40 seconds
Rest 20 seconds
MB Clean x40 seconds
Rest 20 seconds
DB Pull Over x40 seconds
Rest 20 seconds
Happy Birthday Michelle!
A strong individual who comes ready to crush anything that comes her way. Thank you for always being ready to try something new and learn. Thank you for your trust and friendship over the years.