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
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Rest 90 seconds
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AMRAP 12 Minutes:
Row 15 cal
DB Thruster x10
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Rest 90 seconds
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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
In 25 Minutes:
Shoulder Press x5-7@ 3 second eccentric
*Build to 3-5 work sets
Pull Over x10-20
Bent Row x6-8/side
4 Rounds:
DB Snatch x12/side
Pull Up x12
Row 400m
Happy Belated Birthday Deb R & Colleen!
Two strong and amazing people in our community who celebrated their birthdays this past weekend. Thank you for being such amazing people who inspire without even knowing it.
5 Rounds:
Kickstand Squat x10/side
Shoulder Press x10
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Death by Calorie
-choose your method: Row/Assault Bike/Stationary Bike/Shuttle Run
AMRAP 10 Minutes:
Power Clean x3
T2B x3
*Ascending Reps by 3s
3 Rounds:
Push Press x15
Wall Ball x15
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Rest 3 Minutes
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3 Rounds:
Wall Ball x15
Push Press x15
Happy Belated Birthday Sarah!
A newer member to the Core you are a great mover and have great presence in the community. Thank you for finding your way to us and the trust you have given us.