“Hammer”
5 Rounds:
Power Clean x5
Front Squat x10
Power Jerk x5
Pull Up x10-20
Happy Birthday Linda W!
Always an inspiration, you are always looking for a new adventure and pushing your limits. Thank you for always being the calm, kind, and supportive person you are.
Every 2 Minutes for 10 Rounds:
Row 10-15 cal
TGU Sit Up x Max Reps
*Alt Arms each Round
Happy Birthday Richard K!
Always ready to lend a hand. You are so involved with the community and always the first to ask if anyone needs help. Thank you for being the kind soul you are.
“Mike B” 2.0
3 Rounds:
In 2 Minutes:
Row 200m
DB Front Squat x7-10
Max Rep Double Unders
—
Rest 1 Minute
—
AMRAP 2 Minutes:
Single Arm DB Power Clean x2alt
T2B x2
*Ascending Reps by 2s
You live in all of us, We feel you in the gym, and we hear your laughter echo throughout our hearts. Rest our dear friend. We love you!
Push Press
1-1-1-1-1 @ 80%-90%
—
Bent Row x8-12/side
DB Pull Over Deadbug x8-12alt
Rest As Needed
6 Rounds:
Ring Row x12
Side Plank (R ) x40 seconds
Step Up x24
Side Plank (L) x40 seconds
“Hansen”
5 Rounds:
KB Swing x30
Burpee x30
Sit Up x30
AMRAP 16 Minutes:
Row 350m
Pull Up x5-12
Row 350m
Handstand Hold x30 seconds
3 Rounds:
In 2 Minutes:
Double Under x75
T2B x9-12
DB Snatch x Max Reps
–
Rest 1 Minute
AMRAP 10 Minutes:
Row 15/12 cal
DB S2OH x10
Happy Birthday Dani M!
A quiet ninja who brings her A game each and every day. You are a kind soul who brings people up with a simple conversation. Thank you for being the awesome person you are.
Deadlift
1-1-1-1-1 @ 80-90%
—
Goblet Squat x10-15
Split Squat x8-12/side
Rest As Needed