AMRAP 20 Minutes:
DB Clean & Jerk x5
Pull Up x10
Row 15 cal
Happy Belated Birthday Jaz T! Happy Birthday Andrea R!
Two amazing people in our community who have helped so many in and around our community. Your care and attention to all people as you have coached so many over the years. Thank you for being a part of our community and lifting everyone up around you.
3 Rounds:
Single Unders x60 seconds
KB Swing x21
Pull Up x12
3 Rounds:
Wall Ball x30
Row 2 Minutes
Happy Birthday James, Keirsten, Happy Early Patti!
Another Birthday Extravaganza for some amazing people. You all bring so much to the community each and every day. Thank you for being the amazing supportive people you are. Always brining the people up around you.
AMRAP 15 Minutes:
Ring Row/Hori. Pull x5
TGU Sit Up x5/side
Step Up x20alt
3 Rounds:
Burpee x12
Power Clean x12
Burpee x12
DB Snatch x24alt
Happy Belated Birthday Marleen, Lorelie, Laureen, Larissa!
So many amazing people celebrated their birthday this past weekend. All of you are so kind and have hearts of gold. Thank you for being the great presence you are in our community.
Row 75 cal
Burpee x50
Row 75 cal
Pull Up x15
–
24-16-8
DB Push Press
Step Up
–
Pull Up x15
Happy Birthday Jacquie!
An Adventurous soul who always comes ready to go. Thank you for your trust and friendship and being apart of this community. You always bring the smiles and the intensity.
7 Rounds:
Plank K2E Hold x40 seconds (20/20)
Rest 20 seconds
Front Rack/OH Hold x40 seconds (20/20)
Rest 20 seconds
Active Hang x40 seconds
Rest 20 seconds
Good Morning x3-5
Staggered Deadlift x3-5/side
MB Muscle Clean (3-5) + Split Squat (3)/side
Row x30 seconds
1-2 Rounds
—
Reverse Front Rack Lunge (2-4alt) + Reverse Lunge Wall Ball (2)
Heel Tap + Ankle Pop + Single Unders x10-20 seconds
Row 30 seconds
—
Every 4 Minutes for 7 Rounds:
Row 250m/200m
Reverse Lunge Wall Ball x20
Double Under x50
In 25 Minutes:
Shoulder Press x5-7 @ 3 second eccentric
Pull Over x10-20
Bent Row x6-8/side
Rest As Needed