Smith

AMRAP in 30 minutes: 24 DB Squat to Calf Raise 15/20 each 24 Spider Plank (R + L=1)

400 m Run/Row

12 Pushups with Alt Arm DB Row 15/20 each (R + L = 2) 24 Alt Leg V-Ups (R + L = 1)

Post Number of Rounds to Comments

* Newbies complete only 15 minutes with 12 reps of everything. Please scale the weight back and take breaks when needed. *Pushups maybe snaked

Happy Birthday to THIS GUY! We are the luckiest that we get to learn from him everyday. He is knowledgable, humble, kind, Christ like, and a lot of fun! Happy 24th Nick!

67 views7 comments

Recent Posts

See All

Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl

Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

 Logo-2.jpg