3 Rounds:
DB Snatch x1 Minute
Burpee x3 Minutes
Happy Birthday Dee & Brent!
The world is brighter with you both in it. You are both so supportive of everyone and always lead from your heart. Thank you for your friendship and trust over the years. Im very honoured to call you friends.
O.T.M for 7 Rounds:
Minute #1: Wall Ball x10-15/ Burpee – Time Remaining
Minute #2: Rest
AMRAP 30 Minutes:
Row 250m
Run 200m
Double Under x50
Row 250m
Farmers Carry x100m
Burpee x25
AMRAP 12 Minutes:
Single Unders x30
Box Jump x5
Burpee x5
O.T.M For 5 Rounds
Minute #1: DB Snatch x8-10alt/Box Jump x8-10
Minute #2: Rest
O.T.M for 5 Rounds
Minute #1: Burpee (6) + Goblet Squat (max reps)
5 Rounds:
Wall Walk x40 seconds
Rest 20 seconds
T2B x40 seconds
Rest 20 seconds
Burpee x40 seconds
Rest 20 seconds
AMRAP 20 Minutes:
Run 400m/200m
Burpee x1
*Ascending by 1’s
DB Snatch x100alt
*Start each Minute with: Burpee x3
Happy Birthday Hayden & Chelsea!
Two quiet athletes in our community but animals when the workout starts. You always want to learn and build your skills. Thank you for being the kind souls you are.
2 Rounds:
Run 800m/600m
Burpee x20
DB Push Press x20
Happy Birthday Anna & Janis!
Two Ninjas in the gym and In the world. You do so much for so many. Thank you for all you do in our community and our world.
5 Rounds:
Run 400/200m
Burpee x20/10
Happy Birthday Scott D!
You are a great human with an amazing heart. You always put others first and you’re always ready to help regardless of the task. Im so thankful you are in our lives. Everyday is just that much better when you are around.