AMRAP 20 Minutes:
Chin over Bar Hold x20 seconds
Plank Hold x30 seconds
Squat Hold x40 seconds
Hollow Hold x50 seconds
Row 60 seconds
Happy Birthday Jaz T, Keith, Desirae!
Three amazing people for so many reasons. You are all caring and loving and tremendous movers. Thank you for adding so much to the community and being such awesome individuals.
O.T.M for 20 Minutes:
Minute #1: Deadlift x3 (70%)
Minute #2: Rest
Minute #3: Pull Up – Max Reps
Minuet #4: Rest
In 5 Minutes:
Clean & Jerk x30
Burpee – max rep time remaining
Happy Birthday Stacy L!
A strong individual who has no problems pushing themselves but always ready to learn. You teach and inspire as a profession and in the world. Thank you for being a great friend and an amazing part of our community.
AMRAP 25 Minutes:
Shoulder Press x1-3
Single Arm DB Floor Press x10/side
Box Handstand/Elevated Plank x20-30 seconds
Arch Hold x30 seconds
Rest As Needed
AMRAP 20 Minutes:
Row 200m
Box Jump x10
DB Snatch x2
*Ascending DB Snatch by 2’s
Happy Birthday Heather L!
A Ninja on the floor. You are kind and a great mover who always comes in with an open mind and ready to learn. Thank you for your friendship and all you do in our community.
“25.2”
Pull Up x21
Double Under x42
Thruster x21 (weight 1)
C2B x18
Double Under x36
Thruster x18 (weight 2)
Bar Muscle Up x15
Double Under x30
Thruster x15 (weight 3)
Happy Birthday Becky!
An amazing presence in our community who always brings a smile to everyone around. Thank you for being the amazing person that you are in and out of the gym. An inspiration and a great role model.
AMRAP 20 Minutes:
Row 20/15 cal
Farmers Hold x30 seconds
Row 20/15 cal
Front Rack x30 seconds
Row 20/15 cal
Overhead Hold x30 seconds
Happy Birthday Teagan!
A silent ninja who is kind and always crushes the work set. Thank you for finding your way into our community we are grateful for your presence.
Burpee x20
Front Squat x20
Burpee x20
Happy Belated Birthday Lee & Kristi!
Two hard working individuals. You are both bring your “A” game in everything you do. Thank you for being the amazing people you are and the trust you have in us.
4 Rounds:
DB Power Clean x40 seconds
Rest 20 seconds
Single Arm DB Bent Row x40 seconds
Rest 20 seconds
Single Arm DB Bent Row x40 seconds
Rest 20 seconds
Single Leg RDL (alt) x40 seconds
Rest 20 seconds
Push Press x40 seconds
Rest 20 seconds
AMRAP 25 Minutes:
Back Squat x1-3
Wall Sit x30 seconds
Step Up x10/side
Single Leg Bridge x10/side
Rest As Needed