5 Rounds:
Wall Ball x20
Power Clean x10
Happy Birthday Heather P!
A special day for a very special person. You are stronger than you think and hold the world on your shoulders and still show up and crush it. Thank you for your on going trust and friendship.
3 Rounds:
K2E x21
Goblet Squat x18
DB Shoulder Press x15
Every 6 Minutes for 4 Rounds:
Row 1000m
Step Ups x60 seconds
Rest Time Remaining
O.T.M for 5 Rounds:
Minute #1: Single Unders
Minute #2: DB Front Rack Hold
Minute #3: T2B
In 25 Minutes:
Deadlift x5-7 (Dead Stop)
*Build to 3-5 working sets
Split Squat x10/side
Single Leg Bridge x10/side
5 Rounds:
DB Snatch x6alt
Pull Up x5
Push Up x10
Air Squat x15
Pull Up x5
Push Up x10
Air Squat x15
Happy Birthday Mal, Karen, KD & Kiersten!
So many strong individuals. Each one of you bring something special to each person in each class you attend. Thank you for always being the amazing friends that you are.
Happy Open Wind Up Day!
AMRAP 3 Minutes:
Burpee – Max Reps
–
Rest 90 seconds
–
AMRAP 12 Minutes:
Row 15 cal
DB Thruster x10
–
Rest 90 seconds
–
AMRAP 3 Minutes:
Burpee – Max Reps
AMRAP 20 Minutes:
DB Deadlift x10
DB Suitcase Step Up x20alt
V-Up x30
Happy Early Birthday Yvonne!
Yvonne “Dragon” Arseneault, You are a force and so kind with a huge heart. Thank you for always being the amazing person you are and one of the strongest Nana’s out there.
O.T.M for 10 Minutes:
Hang Tuck Hold x20 seconds
Single Unders x Time Remaining
Happy Birthday Yana!
Driving and always looking to learn. Thank you for always being keen and ready for action and trusting us with your fitness journey.
AMRAP 12 Minutes:
Box Walk Ins x8
DB Front Squat x12