5 Rounds:
Hollow Hold x40 seconds
Rest 20 seconds
Push Up x40 seconds
Rest 20 seconds
Kick Stand Squat x40 seconds (alt)
Rest 20 seconds
Strict Pull Up x40 seconds
Rest 20 seconds
Happy Birthday Tanis & Jodi!!!
Two Amazing and kind people in our community it’s very fitting you share a birthday. Thank you for being the awesome presence you are in our community you always bring your “A” Game.
5 Rounds:
Row 2 Minutes
TGU Sit Up x1 Minute (30 sec/side)
Happy Birthday Cheryl D!
You have an adventurous spirit and always looking to push and support your friends. Thank you for letting us help you along the way and be apart of your journey.
30 Rounds:
Wall Ball x5
DB Push Press x3
Power Clean x1
Pick One to Perform:
1)
“Nutts”
HSPU x10
Deadlift x15
Box Jumps x25
Pull Ups x50
Wall Ball x100
Double Unders x200
Plate Run 400m
2)
“Gale Force”
AMRAP 30 Minutes
Box Step Up x20
Burpee x25
Air Squat x19
*After the 30 Minutes do: Air Squat x19
6 Rounds:
Wall Ball x40 seconds
Rest 20 seconds
Box Jump x40 seconds
Rest 20 seconds
KB Swing x40 seconds
Rest 20 seconds
5 Rounds:
Front Rack Hold x40 sec
Rest 20 seconds
Hang x40 seconds
Rest 20 seconds
Farmers Hold x40 seconds
Rest 20 seconds
Side Plank Reach Thru x40 seconds
Rest 20 seconds
21-15-9
Deadlift
Handstand/ Wall Angle Hold x30 seconds
Push Up
Happy Birthday Geri!
You always come ready for work and always look to better your movement to help aid in your activities outside the gym. It is always a pleasure to have you in class and work with you on the floor.
AMRAP 25 Minutes
Push Press x5-7
TGU Sit Up x5-8/side
Forearm Plank Rock x10-15
Arch Hold x30-60 seconds
Rest As Needed
AMRAP 20 Minutes
Horizontal Pull Up x12
Front Foot Elevated Split Squat x12/side
V-Up x24
Row 24/20 cal
Happy Birthday Jolen!
You come in and rock it hard, Thank you for your kindness and your presence in our community. You are a silent and hard working ninja.
10-1
Burpee
Ring Row
L- Sit x15 seconds
Happy Early Birthday Claire and Happy Birthday Nuala!
Two awesome individuals who we are joining into one big celebration. Thank you for always being the amazing people you are day in and day out. In our community and in our greater community.