AMRAP 20 Minutes: DB Front Rack/Suitcase Carry x60m/side Side Plank x20 seconds (Arm 1) DB Lunge Hold x10 seconds Side Plank x20 seconds (Arm 2) DB Lunge Hold x10 seconds Plank Up/Downs x5 Happy Birthday Nat L! A quiet but fiery athlete in our community. We are so grateful you found our community. You crush […]
DB Snatch x100alt *Start each Minute with: Burpee x3 Happy Birthday Hayden & Chelsea! Two quiet athletes in our community but animals when the workout starts. You always want to learn and build your skills. Thank you for being the kind souls you are. […]
Row 1000m Rest Row 800m Rest Row 600m Rest Row 400m Rest Row 200m Equal Work to Rest […]
AMRAP 25 Minutes: Push Press x8-12 (50-60%) Renegade Row x12 alt T.G.U Sit Up x5-8/side Forearm Plank x30-60 seconds Rest As Needed […]
AMRAP 20 Minutes Ring Row x5 Single Arm DB Push Press x8/side TGU Sit Up x5/side Ring Row x5 Front Foot Elevated Split Squat x10/side […]
“Core 5k” 10 Rounds: Row 250m Run 200m Double Under x50 […]
AMRAP 20 Minutes: Box Jump x10 Push Up x10 Pull Up x5 V-Up x10 Squat x10 Happy Birthday Brad & Brianne! Two great people, who are amazing at what they do. Both in the field of helping others and putting others first. Thank you for all you do and being the kind loving people you […]
4 Rounds: Wall Angle Hold x40 seconds Rest 20 seconds Inchworm x40 seconds Rest 20 seconds Hang x40 seconds Rest 20 seconds Arch Hold x40 seconds Rest 20 seconds Happy Birthday Diane F! Kind and Ready for action, It is always an honour watching you and your family work together and support one another to […]
2 Rounds: Run 800m/600m Burpee x20 DB Push Press x20 Happy Birthday Anna & Janis! Two Ninjas in the gym and In the world. You do so much for so many. Thank you for all you do in our community and our world. […]
AMRAP 25 Minutes: Deadlift x8-12 Pause Goblet Squat x5 @ 3 second holds Split Squat x8-12/side Single Leg Bridge Hold x15-20 seconds/side […]