3 Rounds:
Push Press x15
Wall Ball x15
–
Rest 3 Minutes
–
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.
21-15-9
Pull Up
Burpee
Double Under (2x)
AMRAP 20 Minutes:
L/Tuck Hang x20 seconds
DB Lunge x20alt
Row 750m
In 25 Minutes:
Back Squat x5-7 @ 3 second eccentric
–
Step Up x10/side
Single Leg RDL x8/side
*Build to challenging load for 5-7 reps and hit 3-5 work sets
Open 26.3
2 Rounds:
Burpee over Bar x12
Power Clean x12 (weight 1)
Burpee over Bar x12
Thruster x12 (weight 1)
2 Rounds:
Burpee over Bar x12
Power Clean x12 (weight 2)
Burpee over Bar x12
Thruster x12 (weight 2)
2 Rounds:
Burpee over Bar x12
Power Clean x12 (weight 3)
Burpee over Bar x12
Thruster x12 (weight 3)
Time Cap: 16 Minutes
AMRAP 20 Minutes:
Row 500/350m
Step Up x20
Box Walk In x10
Arch Up x20
Burpee x10
AMRAP 25 Minutes:
DB Push Press x8-12
DB Bent Row x6-8/side
TGU Sit Up x5-8/side
Active Hang x60 seconds
Shoulder Press
-Build to heavy single
—
Accumulate:
Squat Hold x3 Minutes
Front Foot Elevated Split Squat Hold x2 Minutes/side
Single Leg Bridge Hold x1 Minute /side
Laying Shoulder Flexion x50
3 Rounds:
DB Front Squat x15
Max Rep Strict T2B
Double Under x100
Rest 3 Minutes
Happy Belated Birthday Becky H and Heather L!
Two amazing people who are kind and generous. You both bring everyone around you up. Thank you for your friendship and trust. It is truly and honour to call you friends.
10 Rounds:
Row 250m
Plank 30 seconds
Rest 1 Minute