AMRAP 20 Minutes:
DB Power Clean x1
Box Jump x1
T2B x1
Row 350m
*Ascending Reps by 1s
Happy Birthday Mike N and Charlie E!
Two very special people in our world. Both brings smiles to many faces and always ready to help and be a little bit of a smart ass. Thank you for always being so kind and always so loving to everyone you meet and come in contact with.
4 Rounds:
Front Foot Elevated Split Squat x40 seconds
Rest 20 seconds
Side Plank x40 seconds
Rest 20 seconds
Front Foot Elevated Split Squat x40 seconds
Rest 20 seconds
Side Plank x40 seconds
Rest 20 seconds
Seated Bicep Curl + Arnold Press x40 seconds
Rest 20 seconds
Power Clean x20
Bar Jump Over x50
Power Clean x15
Bar Jump Over x35
Power Clean x10
Bar Jump Over x20
AMRAP 12 Minutes
Run 200m/100m
Forearm Plank x60 seconds
–
Rest 60 seconds
–
AMRAP 12 Minutes
Font Rack Carry x60m
Forearm Plank x60 seconds
4 Rounds:
Box Step Over x40 seconds
Rest 20 seconds
Strict T2B x40 seconds
Rest 20 seconds
DB Snatch (alt) x40 seconds
Rest 20 seconds
Push Up x40 seconds
Rest 20 seconds
Happy Birthday Brooke!
You are a driven individual, who crushes all things. We are so pumped to have you in our community and are so pumped to see what the future has in store for you.
AMRAP 25 Minutes:
Back Squat x5-7
Single Leg RDL x8-12/side
Split Squat x8-12/side
Bridge x10-20
Rest As Needed
2 Rounds:
AMRAP 7 Minutes:
Row 200m
Step Over x10
Box Walk-In x5
—
Rest 1 Minute
—
AMRAP 7 Minutes:
Single Arm DB Push Press x10/side
Reverse Lunge Rainbow Slam x10alt
Squat Thrust K2E x10
—
Rest 1 Minute
AMRAP 5 Minutes:
Box Jump x10
Ring Row x10
–
Rest 1 Minute
–
AMRAP 5 Minutes:
Box Jump x5
Ring Row x5
5 Rounds:
Row 400m
Burpee x20
5 Rounds:
Wall Sit x40 seconds
Rest 20 seconds
V-Up x40 seconds
Rest 20 seconds
Split Squat Hold x40 seconds (side 1)
Rest 20 seconds
Arch Up x40 seconds
Rest 20 seconds
Split Squat Hold x40 seconds (side 2)
Rest 20 seconds
Happy Birthday Alexis!
A Silent Ninja who crushes souls and is always ready to learn. You are funny and an amazing person. Thank you for being the awesome person you are.