Pull Up x20
Goblet Squat x30
Run 800m
Pull Up x15
Goblet Squat x30
Run 600m
Pull Up 10
Goblet Squat x30
Run 400m
Happy Belated Birthday Shandi & Carrie!
Two Ninjas in our community who do so much for so many in and out of the gym. Your kindness shows in action. Thank you for being such amazing humans.
AMRAP 15 Minutes:
Goblet Squat x3
Strict T2B x4
DB Shoulder Press x5
Happy Birthday Shawn B!
A kind soul, who thinks of others before himself. You are helping to shape and guide the minds of tomorrow. Thank you for all you do and the friendship you have given over the years.
3 Rounds:
Goblet Squat x12
DB Push Press x18
Step Up x60 seconds
3 Rounds: (2 Minutes on/1 Minutes off)
-Row/Bike
-Burpee Step Up
-DB Snatch x6alt/DB Jump Over x12alt
-Hang
Every 3 Minutes for 5 Rounds:
Row x20 seconds (sprint)
Front/Goblet Squat x10 @ 3 second eccentric
Hang Tuck Hold x10-20 seconds
Happy Birthday Emily W!
A quiet but kind individual who always comes to learn and push her limits. Thank you for all you do an being such a great role model to your students.
3 Rounds:
K2E x21
Goblet Squat x18
DB Shoulder Press x15
Row 500m
Goblet Squat x15
Row 500m
Goblet Squat x12
Row 500m
Goblet Squat x9
KB Swing x30
KB Goblet Squat x30
TGU Sit Up x5/side
KB Swing x20
KB Goblet Squat x20
TGU Sit Up x5/side
KB Swing x10
KB Goblet Squat x10
TGU Sit Up x5/side
Happy Birthday Judy A!
A Special day for a special person in our world. Always a bright light in any class you attend even if we have to separate you from your friends. You are a social individual always looking to brighten your friends day. Thanks for being awesome.
Deadlift
1-1-1-1-1 @ 80-90%
—
Goblet Squat x10-15
Split Squat x8-12/side
Rest As Needed
Deadlift
3-3-3-3 @ 70-80%
–
Goblet Squat x10-15
Split Squat x8-12/side
Rest As Needed