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.
AMRAP 25 Minutes:
DB Push Press x8-12
DB Bent Row x6-8/side
TGU Sit Up x5-8/side
Active Hang x60 seconds
3 Rounds:
DB Push Press x15
Deadlift x10
Happy Birthday Amber!
A kind soul who is ready for action at all times and game for everything.
In 15 Minutes:
Back Squat x2
-Build to challenging double
—
In 20 Minutes:
Back Squat (back off sets)
2-2-2-2
In between sets do:
DB Pause Dip (3 sec) + Push Press (3)
Seated Pike Up x10 seconds/side
—
AMRAP 7 Minutes:
DB Push Press x12
Hang L Hold x10 seconds
DB Push Press x15
Row x20 cal
DB Push Press x12
Row x20 cal
DB Push Press x9
Row x20 cal
Happy Birthday Jasmine W!
A kind soul who always brings the laughs. You are a great friend and to all and someone who lifts up all who is around you.
12 Days of Christmas
Row 100m
DB Hang Power Clean x2
DB Thruster x3
T2B x4
Burpee x5
DB Snatch x6alt
Air Squat x7
Box Jump/ Step Up x8
Pull Up x9
KB Swing x10
DB Push Press x11
DB Lunge x12alt
*Perform like the song
1
2,1
3,2,1
Part A:
In 15 Minutes:
Back Squat x2
-Build to challenging double
—
In 20 Minutes:
Back Squat (back off sets)
2-2-2-2
In between sets do:
Med Ball Deadlift x1-3
Med Ball Clean Drop x1-3
Part B:
AMRAP 7 Minutes:
Med Ball Hang Clean x5
DB Push Press x10
21-15-9-6-3
DB Push Press
Burpee
3 Rounds:
DB Push Press x15
Deadlift x15
“Jack”
AMRAP 20 Minutes:
DB Push Press x10
KB Swing x10
Box Jump x10