4 Rounds:
Bicep Curl + Arnold Press x40 seconds
Rest 20 seconds
Bent Row x40 seconds (Arm #1)
Rest 20 seconds
Pull Over x40 seconds
Rest 20 seconds
Bent Row x40 seconds (Arm #2)
Rest 20 seconds
Goblet Squat x40 seconds
Rest 20 seconds
Happy Birthday Colleen R!
A fiery soul, who always comes ready to challenge herself. You have battled through many obstacles and overcame them all. Thank you for the ongoing trust you put in us. We are Honoured to be a part of your journey.
AMRAP 15 Minutes:
Push Up x15
KB Swing x20
Pull Up x15
Box Jump x20
Happy Birthday Monique!
Always game and ready to try new things. It was great getting to know you last summer in our community and looking forward to seeing you again this summer.
4 Rounds:
Row x40 seconds
Rest 20 seconds
V-Up x40 seconds
Rest 20 seconds
Split Squat x40 seconds (Leg #1)
Rest 20 seconds
Renegade Row x40 seconds
Rest 20 seconds
Split Squat x40 seconds (Leg #2)
Rest 20 seconds
O.T.M for 10 Rounds:
Minute #1: Row 250m/200m
Minute #2: PVC OHS – max reps (steady state)
Minute #3: Rest
Happy Birthday Trish, Chris B, Jen H!
Three special individuals who share a special day. Silent Ninjas who crush each and every work set while supporting those around them.
4 Rounds:
Hang Tuck Hold x40 seconds
Rest 20 seconds
Box Jump x40 seconds
Rest 20 seconds
V- Up x40 seconds
Rest 20 seconds
Split Squat (Leg #1) x40 seconds
Rest 20 seconds
Split Squat (Leg #2) x40 seconds
Rest 20 seconds
Happy Birthday Emma G!
A smart, strong, and talented individual who has a work ethic like no other. Regardless of what you are working on you always bring it and crush it.
AMRAP 10 Minutes:
Clean & Jerk x3
Burpee x3
AMRAP 12 Minutes:
Goblet Squat x12
Ring Row x6
Row 18/15 Cal
Happy Birthday Shelley A & Wynne!
A special day for two very special individuals in our community. You always come ready to learn and work your capacity. Thank you for your trust and friendship over the years allowing us to help you in this journey.
AMRAP 25 Minutes:
Push Press x1 (heavy single)
Plank Lean x10-20 (or Shoulder Touch)
Wall Sit x30-60 seconds
Staggered Deadlift x8-12/side
Rest as Needed
Run 1100m/600m
DB Snatch x50alt
Plank K2E x50alt
Arch Up x50
Run 800m/400m
Arch Up x50
Plank K2E x50alt
Single Arm DB Clean x50alt
Run 1100m/600m
AMRAP 20 Minutes:
Goblet Squat x12
Row 24 cal
Split Squat x12/side
Row 24 cal
Single Arm DB Shoulder Press x12/side