AMRAP 20 Minutes:
DB Push Press x15
Box Jump x10
T2B x5
Happy Birthday Sam G & Early Henry!
Clever and strong you both share some amazing qualities but most of all you are always a fantastic presence in class. Your drive to push and get strong is always present. Thank you for being the amazing people you are.
AMRAP 12 Minutes
Pull Up x1
Push Up x1
Lateral Ski Jump x10
*Ascending Reps by 1s
Happy Birthday Will S!
A kind soul, who is caring and always ready to help. You are a great person and I can’t begin to express how awesome your adventurous spirit is.
AMRAP 25 Minutes:
Deadlift x5-10 (65-80%)
Front Foot Elevated Split Squat x8-12/side
Wall Sit x20-30 seconds
Tempo Goblet Squat x10-20 @ 3 second eccentric
Rest As Needed
Happy Birthday Serena & Sarah B!
Two Amazing People. Hard workers in and out of the gym and always ready to use their fitness in the world. Thank you for your trust and being part of the this community.
4 Rounds:
V-Up x40 seconds
Rest 20 seconds
Single Arm DB Push Press x40 seconds
Rest 20 seconds
Ring Row x40 seconds
Rest 20 seconds
Single Arm DB Push Press x40 seconds
Rest 20 seconds
MB Chest Pass + Scoop Toss x40 seconds
Rest 20 seconds
Happy Birthday Mike & Randi!
Two Individuals with hearts of gold. You are amazing people so it is perfect you share a Birthday together!
5 Rounds:
Run 400m
Box Jump x30
Wall Ball x30
4 Rounds:
DB Front Rack/OH Hold x40 seconds
Rest 20 seconds
Split Squat Hold x40 seconds
Rest 40 seconds
DB Front Rack/OH Hold x40 seconds
Rest 20 seconds
Split Squat Hold x40 seconds
Rest 20 seconds
Wall Angle Hold x40 seconds
Rest 20 seconds
AMRAP 20 Minutes:
Row 500m/350m
L-Sit x20 seconds
DB Push Press x8
Happy Birthday Jeff and Dianne!
Two adventurous people who crush souls each and every time you step on the floor. Quiet and hardworking like the ninjas that you are.
5 Rounds:
Run 400m
Overhead Squat x15
5 Rounds:
DB Front Rack Hold x40 seconds
Rest 20 seconds
Strict Pull Up x40 seconds
Rest 20 seconds
Renegade Row x40 seconds
Rest 20 seconds
3 Rounds:
DB Snatch x1 Minute
Burpee x3 Minutes
Happy Birthday Dee & Brent!
The world is brighter with you both in it. You are both so supportive of everyone and always lead from your heart. Thank you for your friendship and trust over the years. Im very honoured to call you friends.