20-16-12-8-4
DB Snatch (alt)
Renegade Row (alt)
Happy Birthday Scott C & Laurel!
Two adventurous individuals who are always on the go. You are mentors and have helped so many in the community grow and multiple ways. You are great people and so grateful for your friendship.
In 15 Minutes:
Back Squat x2
-Build to challenging double
—
In 20 Minutes:
Back Squat (back off sets)
2-2-2-2
In between sets do:
DB Pause Dip (3 sec) + Push Press (3)
Seated Pike Up x10 seconds/side
—
AMRAP 7 Minutes:
DB Push Press x12
Hang L Hold x10 seconds
O.T.M for 6 Rounds:
Minute #1: DB Deadlift x10-15
Minute #2: Deficit Push Up x8-12
Minute #3: Box Jump x10-15
Happy Birthday Paula, Robyn, Peter, Dan, John M!
A huge day of celebration for so many amazing people. Thank you so much for your trust and friendship and allowing us to be a part of your journey. You all mean so much to us and to our community.
5 Rounds:
Row x40 seconds
Rest 20 seconds
Front Rack Split Squat (Leg 1) x40 seconds
Rest 20 seconds
Front Rack Split Squat (Leg 2) x40 seconds
Rest 20 seconds
Ring Row x40 seconds
Rest 20 seconds
Double Under x50
Sit Up x50
DB Snatch (Arm 1) x50
DB Snatch (Arm 2) x50
Sit Up x50
Double Under x50
Happy Birthday Leanda!
Creative and kind, you are a great nana who is always ready to play. Thank you for being such an amazing person.
3-6-9-12
Front Squat
Pull Up
21-15-9
Push Press
Box Jump
AMRAP 30 Minutes:
Row 1000m
DB Mini Steps x60 seconds
Burpee + Plate Touch x10
T2B x10
Happy Birthday Nik!
A strong and intelligent individual who is always looking to learn and further their skills. A fantastic friend who always brings the best chats.
In 15 Minutes:
Shoulder Press x2
-Build to challenging double
—
In 20 Minutes:
Shoulder Press (back off sets)
2-2-2-2
In between sets do:
Plank Rock to Down Dog x3-5
Pause High Hang DB Squat Clean x3-5
—
AMRAP 7 Minutes:
Plank Lean (3 Directions) x5
DB High Hang Squat Clean x5
Push Press x21
Double Under x1 Minute
Row x2 Minute
Push Press x15
Double Under x1 Minute
Row x2 Minute
Push Press x9
Double Under x1 Minute
Row x2 Minute