4 Rounds:
Single Arm Power Clean (Arm 1) x40 seconds
Rest 20 seconds
Burpee x40 seconds
Rest 20 seconds
Single Arm Power Clean (Arm 2) x40 seconds
Rest 20 seconds
Plank K2E x40 seconds
Rest 20 seconds
Goblet Squat x40 seconds
Rest 20 seconds
Happy Birthday John T!
A driven individual who pushes through adversary. You have done so much for so many and your efforts are seen. Take a day to revel in celebration and enjoy the love so many hold for you.
O.T.M for 15 Minutes
Minute #1: Lunge Hold (20/10)
Minute #2: Hang Tuck
Minute #3: Bent Row
AMRAP 20 Minutes
Run 100m
DB Floor Press x5
Run 100m
Pull Over x10
Run 100m
Push Up x15
Rest 1 Minute
Happy Birthday Sherry K!
An inspiring individual who not only lives a healthy lifestyle but helps guides others to do so as well. Best Kip in the business and an awesome and kind person.
3 Rounds:
Deadlift x10
T2B x20
AMRAP 25 Minutes
Back Squat x8-12 (55-75%)
Single Leg RDL x8-12/side
Split Squat x8-12/side
Bridge Hold x30-60 seconds
Rest As Needed
O.T.M for 20 Minutes:
Minute #1: Single Unders
Minute #2: Step Up
Minute #3: Box Walk In
Minute #4: Ring Row
AMRAP 20 Minutes:
Run 1100m
Air Squat x20-30
4 Rounds:
Farmers Carry x100m
DB Floor Press x9
Renegade Row x12
Every 30 seconds for 15 Minutes:
Happy Birthday Claude!
You always keep it interesting no matter where you are, in class, on the dance floor, even on the baseball field. You are an amazing father who leads from the front and doesn’t pull any punches especially when we are seeing how low you can go!
AMRAP 15 Minutes:
Lateral Step Up x20
Push Press x15
T2B x10