3 Rounds:
Hang Power Clean x30 seconds
Shoulder to Overhead x30 seconds
Rest 2 Minutes
Happy Birthday Leanne!
Quiet, Kind, and an amazing person. Thank you for the trust and friendship over the years and being a great leader and guiding force in your family.
Open 26.1
wall-ball x20
box jump-overs x18
wall-ball x30
box jump-overs x18
wall-ball x40
medicine-ball box step-overs x18
wall-ball x66
medicine-ball box step-overs x18
wall-ball x40
box jump-overs x18
wall-ball x30
box jump-overs x18
wall-ball x20
Time cap: 12 minutes
O.T.M for 4 Rounds:
Minute 1: Single Arm DB OH Hold/Front Rack Hold x30 sec/side
Minute 2: Side Plank x20 seconds/Rest 10 seconds (x2)
Minute 3: Cossack Squat
4 Rounds:
Bicep Curl + Arnold Press x40 seconds
Rest 20 seconds
Renegade Row x40 seconds
Rest 20 seconds
Pull Over x40 seconds
Rest 20 seconds
Renegade Row x40 seconds
Rest 20 seconds
Goblet Squat Hold x40 seconds
Rest 20 seconds
AMRAP 20 Minutes:
Burpee x10
DB Snatch x2alt
DB Mini Steps x60 seconds
*Ascending DB Snatch Reps by 2s
Happy Birthday Dorothy!
A super kind and loving person. We are super happy to have you in our community. Enjoy your special day because you are a very special individual.
AMRAP 25 Minutes:
Hollow Hold x20 seconds
Single Leg RDL x12/side
Floor Press x10/side
Front Rack Split Squat x12/side
Plank K2E Hold x10 sec/side
Variation 1)
Row 1000m
Push Up x50
Row 750m
Push Up x25 Row 500m
Variation 2)
AMRAP 15 Minutes:
Run x800m*
Plank Lean x20 alt
Run x600m*
Plank K2N x20alt
Run x400m*
Plank Toe Touch x20alt
*DB Carry 400m/200m/100m
Happy Birthday Isaiah & Monique!
Dedicated Ninjas who are kind and awesome individuals. Thank you for your trust and friendship and always coming ready for action.
5 Rounds:
Side Plank Reach Thru x40 seconds
Rest 20 seconds
Single Leg RDL (Balance/Kickstand/Loaded) x40 seconds
Rest 20 seconds
Side Plank Reach Thru x40 seconds
Rest 20 seconds
Single Leg RDL (Balance/Kickstand/Loaded) x40 seconds
Rest 20 seconds
Air Squat @ 3 seconds eccentric x40 seconds
Rest 20 seconds
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.
AMRAP 15 Minutes:
Squat Thrust x10
Air Squat x20
Jumping Jack x30
Happy Birthday Jan T & Sandy!
Two passionate individuals that always come ready to crush it. Thank you for the support you offer your fellow athletes day in and out. You are awesome people and we are thankful to have you in our community.