10-1
Power Clean
Step Up (2x)
Happy Birthday McKenna & Glenn!
Two kind and awesome people in our community. You both bring the smiles with your kind and welcoming demeanour. Thank you for always being the supportive and strong people you are, in and out of the gym.
3 Rounds:
Goblet Squat x12
DB Push Press x18
Step Up x60 seconds
AMRAP 10 Minutes:
Ring Row x2
Step Over x12
*Ascending Ring Rows by 2’s
Happy Birthday Shannon M!
A silent ninja who leads with the heart. You are kind and always thinking of others. Thank you for always coming ready for action and your trusting us with your journey.
AMRAP 15 Minutes:
Ring Row/Hori. Pull x5
TGU Sit Up x5/side
Step Up x20alt
Pull Up x15
–
24-16-8
DB Push Press
Step Up
–
Pull Up x15
Happy Birthday Jacquie!
An Adventurous soul who always comes ready to go. Thank you for your trust and friendship and being apart of this community. You always bring the smiles and the intensity.
In 25 Minutes:
Back Squat x5-7 @ 3 second eccentric
*Build to 3-5 challenging work sets
–
Step Up x10/side
Single Leg RDL x8/side
Rest As Needed
*Compare to March 16/26
Every 6 Minutes for 4 Rounds:
Row 1000m
Step Ups x60 seconds
Rest Time Remaining
AMRAP 20 Minutes:
DB Deadlift x10
DB Suitcase Step Up x20alt
V-Up x30
Happy Early Birthday Yvonne!
Yvonne “Dragon” Arseneault, You are a force and so kind with a huge heart. Thank you for always being the amazing person you are and one of the strongest Nana’s out there.
AMRAP 20 Minutes:
Row 500/350m
Step Up x20
Box Walk In x10
Arch Up x20
Burpee x10
5 Rounds:
Pull Up x10
Step Up x20alt
Row 30 seconds (max reps)
Rest 3 Minutes
Happy Birthday Jeanne!
You are always the life of the party and you always lead with your heart. Thank you for all you do day in and day out. You are strong, kind, and full of love. #1 in all our hearts.