DB Snatch x100alt
*Start each Minute with: Burpee x3
Happy Birthday Hayden & Chelsea!
Two quiet athletes in our community but animals when the workout starts. You always want to learn and build your skills. Thank you for being the kind souls you are.
Row 1000m
Rest
Row 800m
Rest
Row 600m
Rest
Row 400m
Rest
Row 200m
Equal Work to Rest
AMRAP 25 Minutes:
Push Press x8-12 (50-60%)
Renegade Row x12 alt
T.G.U Sit Up x5-8/side
Forearm Plank x30-60 seconds
Rest As Needed
AMRAP 20 Minutes
Ring Row x5
Single Arm DB Push Press x8/side
TGU Sit Up x5/side
Ring Row x5
Front Foot Elevated Split Squat x10/side
“Core 5k”
10 Rounds:
Row 250m
Run 200m
Double Under x50
AMRAP 20 Minutes:
Box Jump x10
Push Up x10
Pull Up x5
V-Up x10
Squat x10
Happy Birthday Brad & Brianne!
Two great people, who are amazing at what they do. Both in the field of helping others and putting others first. Thank you for all you do and being the kind loving people you are.
4 Rounds:
Wall Angle Hold x40 seconds
Rest 20 seconds
Inchworm x40 seconds
Rest 20 seconds
Hang x40 seconds
Rest 20 seconds
Arch Hold x40 seconds
Rest 20 seconds
Happy Birthday Diane F!
Kind and Ready for action, It is always an honour watching you and your family work together and support one another to be the best you can. You lead from the front and always bring your best.
2 Rounds:
Run 800m/600m
Burpee x20
DB Push Press x20
Happy Birthday Anna & Janis!
Two Ninjas in the gym and In the world. You do so much for so many. Thank you for all you do in our community and our world.
AMRAP 25 Minutes:
Deadlift x8-12
Pause Goblet Squat x5 @ 3 second holds
Split Squat x8-12/side
Single Leg Bridge Hold x15-20 seconds/side
21-15-9
DB Thruster
Ring Row