9 Rounds:
DB Snatch x12alt
Box Jump x9
T2B x6
Happy Early Birthday Candice!
You have always been such a kind soul. Thank you for always being the person you are. Your kindness and compassion echoes in your actions in the gym and in life. You help and continue to help so many each and every day.
AMRAP 30 Minutes:
Row 20 Cal
Hollow Up (x30)/Hold (x60 sec)
Strict Pull Up x12
Split Squat x12/side
Single Arm DB Shoulder Press x12/side
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:
Pause High Hang Squat Clean x1-3
Inchworm x3-5
—
AMRAP 7 Minutes:
Wall Walk Steps (1-3) x1-3
High Hang Squat Clean x5
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.
4 Rounds:
Farmers Hold x40 seconds
Rest 20 seconds
Row x40 seconds
Rest 20 seconds
Plank K2E x40 seconds
Rest 20 seconds
Row 40 seconds
Rest 20 seconds
Double Under x40 seconds
Rest 20 seconds
Happy Birthday Melissa & Sam!
Two amazing individuals who always bring the light to each everything they do. Clever, Funny, and always ready to work hard. Thanks for being such a bright part of our community.
5 Rounds:
Ring Row x40 seconds
Rest 20 seconds
TGU Sit Up x40 seconds (Arm 1)
Rest 20 seconds
DB Floor Press x40 seconds
Rest 20 seconds
TGU Sit Up x40 seconds (Arm 2)
Rest 20 seconds
AMRAP 15 Minutes:
DB Thruster x12
Renegade Row x12alt
Row 400m
4 Rounds:
T2B x20
DB Snatch x20alt
Happy Birthday Sharleen!
A quick sprint for someone who is a force in life and in the gym. You are a kind soul with a fire inside. Thank you for being the person you are. Regardless of what life throws at you, you are always ready to push forward and learn how to make things work.
5 Rounds:
Pull Up x10
Step Up x20alt
Row 30 seconds (max reps)
Rest 3 Minutes
Happy Birthday Jeanne!
You are always the life of the party and you always lead with your heart. Thank you for all you do day in and day out. You are strong, kind, and full of love. #1 in all our hearts.
AMRAP 20 Minutes:
Kickstand Squat x10/side
Burpee x25
Double Under x50