50-35-20
Wall Ball
Double Unders
Hollow Hold x60 seconds
Happy Birthday Emma G!
A smart and strong individual we have had the honour to watch grow up. You are an amazing person and I’m so happy to have the opportunity to share in your journey. Excited to see what the world has in store for you or what you have in store for the world.
3 Rounds:
Double Unders x50
Wall Ball x30
DB Clean & Jerk x10
AMRAP 20 Minutes:
Double Under x35
Renegade Row x10alt
DB Floor Press x10
Goblet Squat x15
Happy Birthday Reid & Kendra!
Two amazing individuals quiet in nature furious on the floor. You both are kind and filled with love and we are so happy you are a part of our community. Thank you for your friendship and for you being the amazing people you are.
O.T.M for 8 Rounds:
Minute #1: Row 200-250m
Minute #2: Box Jump x10-15
Minute #3: Double Under x50/35
Happy Birthday Jazz T!
Cardio for the cardio machine. Such a strong individual in the gym and out in the world. You are helping to guide the youth of tomorrow and you are always leading from the front. A great friend its an honour to call you friend.
O.T.M for 20 Minutes:
Minute #1: Row
Minute #2: Front Rack Hold
Minute #3: Double Under
Minute #4: Suitcase Hold x30 sec/side
Every 90 seconds – 5 Rounds
Double Under x75
K2E x Max Reps Time Remaining
O.T.M for 24 Minutes
Minute #1: Row 200-250m
Minute #2: Step Up x10-20
Minute #3: Double Under x50/35
AMRAP 30 Minutes:
Double Under x150
Row 1200m
V-Up x30
2 Rounds:
Double Unders x50
DB Hang Power Clean x25
Double Under x50
DB Push Press x25
Double Under x50
Burpee x25
24.2
AMRAP 20 Minutes:
Row 300m
Deadlift x10
Double Unders x50