Part A:
In 15 Minutes:
Back Squat x2
-Build to challenging double
—
In 20 Minutes:
Back Squat (back off sets)
2-2-2-2
In between sets do:
Med Ball Deadlift x1-3
Med Ball Clean Drop x1-3
Part B:
AMRAP 7 Minutes:
Med Ball Hang Clean x5
DB Push Press x10
AMRAP 20 Minutes:
Handstand Hold x30-60 seconds
Bicep Curl + Arnold Press x12
Med Ball Roll Out x12alt
Reverse Lunge + Rainbow Slam x12alt
Hang x30-60 seconds
Bicep Curl + Arnold Press x12
Med Ball Roll Out x12alt
Lateral Ski Jump + Rainbow Slam x12alt
Happy Birthday Raquellen!
Raquel, AKA her super hero persona “The Disruptor” You always know how to tap into peoples awesomeness. Your keen eye as you watch people move, followed with your direct cuing always brings out the best in people. You are the most amazing person I know and inspire myself and everyone around you to be the best version of themselves. Thank you for always being you and sharing your heart and love. My life is forever brighter because you are in it. We love you.
“Hammer”
5 Rounds:
Power Clean x5
Front Squat x10
Power Jerk x5
Pull Up x10-20
Happy Birthday Linda W!
Always an inspiration, you are always looking for a new adventure and pushing your limits. Thank you for always being the calm, kind, and supportive person you are.
Every 2 Minutes for 10 Rounds:
Row 10-15 cal
TGU Sit Up x Max Reps
*Alt Arms each Round
Happy Birthday Richard K!
Always ready to lend a hand. You are so involved with the community and always the first to ask if anyone needs help. Thank you for being the kind soul you are.
“Mike B” 2.0
3 Rounds:
In 2 Minutes:
Row 200m
DB Front Squat x7-10
Max Rep Double Unders
—
Rest 1 Minute
—
AMRAP 2 Minutes:
Single Arm DB Power Clean x2alt
T2B x2
*Ascending Reps by 2s
You live in all of us, We feel you in the gym, and we hear your laughter echo throughout our hearts. Rest our dear friend. We love you!
Push Press
1-1-1-1-1 @ 80%-90%
—
Bent Row x8-12/side
DB Pull Over Deadbug x8-12alt
Rest As Needed
6 Rounds:
Ring Row x12
Side Plank (R ) x40 seconds
Step Up x24
Side Plank (L) x40 seconds
“Hansen”
5 Rounds:
KB Swing x30
Burpee x30
Sit Up x30
AMRAP 16 Minutes:
Row 350m
Pull Up x5-12
Row 350m
Handstand Hold x30 seconds
3 Rounds:
In 2 Minutes:
Double Under x75
T2B x9-12
DB Snatch x Max Reps
–
Rest 1 Minute