Monday, September 30, 2024

Warm Up

As Posted

Skill/Strength

10 Minute EMOM 

- 12 KB Deadlift

- 6 KB Swings

Conditioning

4 Rounds, Each in 3 Minutes 

- 100m Run

- 10 Box Jumps 

- AMRAP of Goblet Squats 

or

- AMRAP of KB Swings 

Perform 2 rounds of each alternating

Cash Out

1 Mile Run

 

Thursday, September 26, 2024

Happy Birthday Liz!!!! Excited to Celebrate YOU!!

Liz's Birthday Warm Up

Stretch

150m Shuttle Run

-9 Burpees

-28 Lunges

-59 Side-to-Side

Liz's Group Warm Up

-65 MB Partner Toss

-65 MB Partner Step-Ups

Liz's Birthday WOD

TABATA Sets 

-Planks

-DB Skull Crushers

-DB Scissors

-Sit Ups

Liz's Birthday Run

-1959m Run

Wednesday, September 25, 2024

Happy Birthday Sharon!!!! Excited to Celebrate YOU!!

Sharon's Birthday Warm Up

Stretch

150m Shuttle Run

-9 Sit Ups

-19 Mountain Climbers

-65 Side-to-Side

Sharon's Birthday WOD

15 Min AMRAP

-59s Plank 

-59  DB Scissors

-59  Good Mornings

-59  Partner MB Toss

-59  Step Ups 

-59 Leg Raises

-59s Wall Sit 

Sharon's Birthday Run

-1965m Run

Monday, September 23, 2024

Warm Up

As Posted

Skill/Strength

9 Min EMOM

-10 Deadlifts

Increasing Weight Every 3 Sets

Conditioning

10 Rounds 

- 100m Run

- 10 Box Jumps

- 15 Squats

- 20 Double Unders (50 Singles)

Thursday, September 19, 2024

Happy Birthday Nancy!!!! Excited to Celebrate YOU!!

Nancy's Birthday Warm Up

Stretch

150m Shuttle Run

-9 Burpees

-18 Lunges

-72 Side-to-Side

Nancy's Birthday WOD

18 Min AMRAP

-52 Squats 

-52 Sit Ups 

-52 Burpees 

-52 Lunges 

-52 Push Up 

-52s Planks

-52 Step Up

Nancy's Birthday Run

-1972m Run

Wednesday, September 18, 2024

 Happy Birthday Amanda!!!! Excited to Celebrate YOU!!

Amanda's Birthday Warm Up

Stretch

150m Shuttle Run

-9 Burpees

-20 Lunges

-88 Singles or Side-to-Side

Amanda's Group Warm Up

-36 MB Partner Toss

-36 MB Partner Sit-Ups

Amanda's Birthday WOD

Alternating TABATA Sets 

-Weighted Hip Thrusts

-Heel Touches

-DB Strict Press

-DB Overhead Tricep Extensions

-Russian Twists

-Hammer Curls

-BP High Knees

-BP G2O

Amanda's Birthday Run

-1988m Run

Monday, September 16, 2024

Happy Birthday Kelli!!! We are Excited To Celebrate YOU!!!

Birthday Warm Up

Stretch

Light Jog

-9 Burpees

-7 Push Ups

-91 Singles

Kelli's Birthday WOD

20 Minute AMRAP

-33 Hanging Leg Raises

-33 Lunges

-33 DB Scissors

-33 Squats

-33 Weighted Russian Twists

-33 Jumping Jacks

-33 Mountain Climbers

-33 KB Deadlift

-33 KB Swings

Kelli's Group Birthday RUN!

1991m Run/Jog/Walk