Warm Up – 5 Mins 250 M Row Then 2 Rounds: 10 Bench / Box Dips 10 Air Squats Hips – 6 Mins 6 Minute Circuit: 8 Glute bridges w/ medball abduction 8 Supine bent knee windshield wipers 8 / Side Fire Hydrants Metcon – 15 Mins 5 Rounds: Min 1: 12 Ring Dips Min

Congrats to Lucy for being DNRs Athlete of the Month! Warm Up: 6 Mins 6 Minute Circuit for Quality: 15 Barbell Squats 30 Second Hollow Hold 10 Push Ups 30 Seconds / Side Samson 10 Burpees 30 Seconds / Side – Side Lunge Stretch Strength: 18 Mins Warm Up Back Squats to First Working Weight

Warm Up – 5 Mins 5 Min AMRAP Door to door run 8 Mountain Climbers 8 Air Squat Thrusters Row Intervals – 5 Mins 5 Rounds of: 15 Power Pulls (80-90%) 15 Recovery Pulls (50-60%) Metcon – 14 Mins 14 Min AMRAP: “Choose your weapon” – Athletes may pick a medball, 2 DBs, 2 KBs,

Congratulations to Asher Tolpa and the 2010 Arsenal Academy team on their win of the Rapids Cup Classic! Asher helped lead his team to victory scoring 7 goals throughout the tournament! Asher has been training with us twice a week for 5 weeks in our Speed & Agility camp as well as coming to KidFit

Warm Up – 5 Mins 3 Rounds Row :30 hard, :30 easy -then- 15 banded rows 15 Russian KBS Hips – 8 Mins 8/side MedBall RDLs 8 Banded Monster Walks per direction (forward/backward) 8 Stability Ball Leg Curls Metcon – 14 Mins 16 Min AMRAP Ladder: 2-4-6-8-10-12… Ring Rows Russian KBS *6 burpees between rounds*

Congrats to Aleks and Cass for taking 1st place at last weekends competition! Way to rep DNR strong Hooligans! Warm Up: 6 Mins 1 Min at each of the following: PVC Banded Pull Downs Goodmornings Barbell Curls Banded Rows Row / Bike Strength: 15 Mins 5 x 1-8 MU on the 3:00 (or 10 Pull