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.
3 Rounds:
Row 500m/350m
V-Up x30
Wall Walk x5
4 Rounds:
V-Up x40 seconds
Rest 20 seconds
Single Arm DB Push Press x40 seconds
Rest 20 seconds
Ring Row x40 seconds
Rest 20 seconds
Single Arm DB Push Press x40 seconds
Rest 20 seconds
MB Chest Pass + Scoop Toss x40 seconds
Rest 20 seconds
Happy Birthday Mike & Randi!
Two Individuals with hearts of gold. You are amazing people so it is perfect you share a Birthday together!
5 Rounds:
Run 400m
Box Jump x30
Wall Ball x30
4 Rounds:
DB Front Rack/OH Hold x40 seconds
Rest 20 seconds
Split Squat Hold x40 seconds
Rest 40 seconds
DB Front Rack/OH Hold x40 seconds
Rest 20 seconds
Split Squat Hold x40 seconds
Rest 20 seconds
Wall Angle Hold x40 seconds
Rest 20 seconds
AMRAP 10 Minutes
DB Floor Press x10
Row 15/10 cal
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AMRAP 10 Minutes
Burpee x10
Row 15/10 cal
Happy Birthday Tyler H!
A silent ninja, who is so damn strong inside and out. You are a great friend and always ready to help, That is when you arent saving lives.
AMRAP 25 Minutes:
Shoulder Press x5-10 (65-80%)
Seated Shoulder Press/ Z Press x10-20alt
Single Arm Bent Row x8-12/side
Forearm Plank Rock x10-15
Rest As Needed
3 Rounds:
Double Under x50
Wall Ball x50
DB Clean & Jerk x10
Happy Birthday Tyler O!
New to our community, you are a hard worker and a kind individual.
AMRAP 20 Minutes:
Row 500m/350m
L-Sit x20 seconds
DB Push Press x8
Happy Birthday Jeff and Dianne!
Two adventurous people who crush souls each and every time you step on the floor. Quiet and hardworking like the ninjas that you are.
5 Rounds:
Run 400m
Overhead Squat x15