OTM for 12 Minutes:
Minute #1: Split Squat (7) + Max Rep Arch Up
Minute #2: Split Squat (7) + Max Rep Hollow Up
Happy Birthday Hannah R!
A Machine, that is always ready to push it. Strong and always ready to support your family and friends. Thank you for being a part of this community.
In 15 Minutes:
Shoulder Press x2
-Build to challenging double
—
In 20 Minutes:
Shoulder Press (back off sets)
2-2-2-2
In between sets do:
Plank Rock to Down Dog x3-5
Split Squat x3-5/side
—
AMRAP 7 Minutes:
Box Walk In x5-10
Split Squat x7/side
5 Rounds:
Burpee x15
Split Squat x12/side
Happy Birthday Moira!
A strong individual who has made some amazing gains. It’s been great being a part of your journey and helping you achieve your goals.
In 15 Minutes:
Shoulder Press x2
-Build to challenging double
—
In 20 Minutes:
Shoulder Press (back off sets)
2-2-2-2
In between sets do:
Box Shoulder Touch (2) + Walk In (1) x1-3
Split Squat Hold x5-10 seconds
—
O.T.M for 8 Minutes:
Minute #1: Box Walk In x5
Minute #2: Split Squat x20 sec/Rest 10 sec (x2)
Deadlift
1-1-1-1-1 @ 80-90%
—
Goblet Squat x10-15
Split Squat x8-12/side
Rest As Needed
Deadlift
3-3-3-3 @ 70-80%
–
Goblet Squat x10-15
Split Squat x8-12/side
Rest As Needed
Back Squat
3-3-3-3 @ 70-80%
–
Staggered Deadlift x8-12/side
Split Squat Hold x10-20 seconds
Rest As Needed
Deadlift
5-5-5 @ 65-75%
–
Wall Sit x30-60 seconds
Split Squat x8-12/side
Rest As Needed
AMRAP 20 Minutes:
Push Up x10 (Deficit?)
OH Carry x60m (30/30)
Goblet Squat x20
Front Rack Carry x60m (30/30)
DB Split Squat x10/side
Side Plank x30 seconds/side
Suitcase Carry x60m (30/30)
Weighted Step Up x20alt
Deadlift
2-3-5-10
–
After Each Set Do:
Split Squat Hold + Bicep Curl x20 seconds/side
Pull Over x10-20