AMRAP 25 Minutes:
Back Squat x3-5
Air Squat x20 seconds
Front Foot Elevated Staggered Deadlift x8-12/side
Bridge Hold x30-60 seconds
Rest as Needed
Tag: Front Foot Elevated Split Squat
Workout of the Day – Nov 4/24
AMRAP 20 Minutes
Horizontal Pull Up x12
Front Foot Elevated Split Squat x12/side
V-Up x24
Row 24/20 cal
Happy Birthday Jolen!
You come in and rock it hard, Thank you for your kindness and your presence in our community. You are a silent and hard working ninja.
Workout of the Day – Oct 19/24
4 Rounds:
Front Foot Elevated Split Squat x40 seconds
Rest 20 seconds
Side Plank x40 seconds
Rest 20 seconds
Front Foot Elevated Split Squat x40 seconds
Rest 20 seconds
Side Plank x40 seconds
Rest 20 seconds
Seated Bicep Curl + Arnold Press x40 seconds
Rest 20 seconds
Workout of the Day – Oct 1/24
AMRAP 25 Minutes:
Deadlift x5-10 (65-80%)
Front Foot Elevated Split Squat x8-12/side
Wall Sit x20-30 seconds
Tempo Goblet Squat x10-20 @ 3 second eccentric
Rest As Needed
Happy Birthday Serena & Sarah B!
Two Amazing People. Hard workers in and out of the gym and always ready to use their fitness in the world. Thank you for your trust and being part of the this community.
Workout of the Day – July 13/24
AMRAP 20 Minutes
Ring Row x5
Single Arm DB Push Press x8/side
TGU Sit Up x5/side
Ring Row x5
Front Foot Elevated Split Squat x10/side
Workout of the Day – Feb 15/24
AMRAP 20 Minutes:
Med Ball. Lateral Ski Jump x20
Front Foot Elevated Lunge Hold x20 seconds/side
MB Pull Over Deadbug x12alt
Med Ball Lateral Ski Jump x20
Med Ball Single Leg RDL x10/side
Plank Walk Out x10
Workout of the Day – Jan 20/24
O.T.M for 5 Rounds:
Minute #1: Shuttle Run
Minute #2: Renegade Row x10-12alt
Minute #3: Front Foot Elevated Split Squat (20s/10s)
Minute #4: Sit Up x10-20