O.T.M for 20 Minutes
Minute #1: DB Floor Press x8
Minute #2: Renegade Row x12-20alt
Minute #3: Goblet Squat x12
Minute #4: Rest
Tag: Renegade Row
Workout of the Day – Oct 22/24
AMRAP 25 Minutes:
Shoulder Press x5-7
Renegade Row x8-12/side
Box Walk In x3-5
Prone Shoulder Raise x10-15 @ 1-2 second hold
Rest As Needed
Workout of the Day – Sept 19/24
5 Rounds:
DB Front Rack Hold x40 seconds
Rest 20 seconds
Strict Pull Up x40 seconds
Rest 20 seconds
Renegade Row x40 seconds
Rest 20 seconds
Workout of the Day – Sept 9/24
AMRAP 25 Minutes:
Push Press x8-12
Renegade Row x12alt
TGU Sit Up x5-8/side
Forearm Plank x30-60 seconds
Rest As Needed
Workout of the Day – Sept 7/24
4 Rounds:
Row x40 seconds
Rest 20 seconds
TGU Sit Up x40 seconds
Rest 20 seconds
Renegade Row x40 seconds
Rest 20 seconds
TGU Sit Up x40 seconds
Rest 20 seconds
Plank K2E x40 seconds
Rest 20 seconds
Workout of the Day – Aug 29/24
15-12-9
Hang Power Clean
Renegade Row
Happy Birthday Nathan & Olivia N!
A solid celebration of two great people, you both help people without a second thought. Your hearts are a light that shine out through your actions. Thank you for everything you do in our community.
Workout of the Day – Aug 12/24
AMRAP 25 Minutes:
Push Press x5-10 (60-75%)
Single Arm DB Push Press x8/side
Renegade Row x12alt
Side Plank Reach Thru x5-10/side
Rest As Needed
Workout of the Day – July 29/24
AMRAP 12 Minutes:
Plate G2OH x20
Wall Ball x15
Renegade Row x10alt
Happy Birthday Emmet!
A kind and excellent person in our community. You are always looking to challenge and make yourself a more efficient mover for life and sport. Thank you for your attention to detail and your drive
Workout of the Day – July 15/24
AMRAP 25 Minutes:
Push Press x8-12 (50-60%)
Renegade Row x12 alt
T.G.U Sit Up x5-8/side
Forearm Plank x30-60 seconds
Rest As Needed
Workout of the Day – June 20/24
4 Rounds:
Farmers Carry x100m
DB Floor Press x9
Renegade Row x12