4 Rounds:
DB Snatch x12/side
Pull Up x12
Row 400m
Happy Belated Birthday Deb R & Colleen!
Two strong and amazing people in our community who celebrated their birthdays this past weekend. Thank you for being such amazing people who inspire without even knowing it.
5 Rounds:
Kickstand Squat x10/side
Shoulder Press x10
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Death by Calorie
-choose your method: Row/Assault Bike/Stationary Bike/Shuttle Run
AMRAP 10 Minutes:
Power Clean x3
T2B x3
*Ascending Reps by 3s
3 Rounds:
Push Press x15
Wall Ball x15
–
Rest 3 Minutes
–
3 Rounds:
Wall Ball x15
Push Press x15
Happy Belated Birthday Sarah!
A newer member to the Core you are a great mover and have great presence in the community. Thank you for finding your way to us and the trust you have given us.
21-15-9
Pull Up
Burpee
Double Under (2x)
AMRAP 20 Minutes:
L/Tuck Hang x20 seconds
DB Lunge x20alt
Row 750m
In 25 Minutes:
Back Squat x5-7 @ 3 second eccentric
–
Step Up x10/side
Single Leg RDL x8/side
*Build to challenging load for 5-7 reps and hit 3-5 work sets
Open 26.3
2 Rounds:
Burpee over Bar x12
Power Clean x12 (weight 1)
Burpee over Bar x12
Thruster x12 (weight 1)
2 Rounds:
Burpee over Bar x12
Power Clean x12 (weight 2)
Burpee over Bar x12
Thruster x12 (weight 2)
2 Rounds:
Burpee over Bar x12
Power Clean x12 (weight 3)
Burpee over Bar x12
Thruster x12 (weight 3)
Time Cap: 16 Minutes
AMRAP 20 Minutes:
Row 500/350m
Step Up x20
Box Walk In x10
Arch Up x20
Burpee x10
AMRAP 25 Minutes:
DB Push Press x8-12
DB Bent Row x6-8/side
TGU Sit Up x5-8/side
Active Hang x60 seconds