4 Rounds:
Single Arm Power Clean (Arm 1) x40 seconds
Rest 20 seconds
Burpee x40 seconds
Rest 20 seconds
Single Arm Power Clean (Arm 2) x40 seconds
Rest 20 seconds
Plank K2E x40 seconds
Rest 20 seconds
Goblet Squat x40 seconds
Rest 20 seconds
Happy Birthday John T!
A driven individual who pushes through adversary. You have done so much for so many and your efforts are seen. Take a day to revel in celebration and enjoy the love so many hold for you.
10 Rounds:
Row 10 cal
Burpee x10
O.T.M for 4 Rounds:
Minute#1: Burpee
Minute #2: Rest
Minute #3: Hollow Hold
Minute #4: Rest
Minute #5: Row
Minute #6: Rest
Happy Birthday Wendy P!
Resilient and always ready to help, you are always great to have in class. you inspire and you help so many people day in and day out.
O.T.M for 10 Minutes:
Minute #1: Row 150m-250m
Minute #2: Burpee x10-18
5 Rounds:
In 90 seconds
Burpee x8-12
K2E – Time Remaining
Rest 90 seconds
30-24-18-12-6
DB Snatch (alt)
15-12-9-6-3
Burpee
3 Rounds:
DB Farmers Carry x200m
Burpee x20
DB Push Press x10
Happy Birthday Rae, Happy Early Birthday Amanda!
Two amazing people who are always ready to help others, thank you for all you do and being the inspiring people that you are.
O.T.M for 15 Minutes:
Minute #1: KB Swing x10-20
Minute #2: Burpee x8-15
Minute #3: Step Over x10-16alt
Happy Birthday Lisa!
You are a kind and loving individual who loves the heavy tunes. Super proud of the steps you have taken in the time we have had to work together. It’s amazing watching you work.
30 Rounds:
Burpee x5
Pull Up x3
5 Rounds:
AMRAP 3 Minutes
Burpee x6
Plate Ground to Overhead x12
Box Jump – Max Reps
–
Rest 1 Minute