Bring a Friend Day

7
Mar

Bring a Friend Day

Friends can come to any class today. It’s going to be a fun little core burner.

Dumbbell Step-up
5 sets of 10 steps

AMRAP in 8 min
8 Burpees
12 Russian Twists (2-count)
16 Flutterkicks (2-count)

We don’t just workout. We have FUN too!

15 Responses

  1. Christie Neate

    Dumbbell Step-up
    5 sets of 10 steps
    20-25-25-25-25#

    AMRAP in 8 min
    8 Burpees
    12 Russian Twists (2-count) at 15#
    16 Flutterkicks (2-count)

    4 Rounds + 3 Flutterkicks; was hoping for 5 full rounds. So close.
    Cashout stuff …
    Thanks for the class Blake!

  2. Laura

    Did a drop-in at Blended Athletics in Dartmouth:

    Strength:
    5 ROUNDS
    1min FRONT SQUATS (@70%/75#)
    1min TOES TO BAR ( consistently getting doubles strung together 🙂 )
    1min REST

    WOD:
    3 ROUNDS
    30 BAR OVER BURPEES
    15 CLEAN AND JERKS (75#)

    Finished 2 rounds + 40 reps at the 15 min. cap. Felt good to move after being less active most of the week 🙂

  3. Dumbbell Step-up
    5 sets of 10 steps
    15# – 15# – 20# – 20#
    Stopped at 4 sets… These were hard and according to Kevin, I was stepping like I’m still pregnant (around and up instead of straight up) 😂

    AMRAP in 8 min
    8 Burpees
    12 Russian Twists (2-count) – 15# plate
    16 Flutterkicks (2-count)
    Score: 4 rounds

  4. francis landry

    Dumbbell Step-up
    5 sets of 10 steps
    30-35-40-45-45

    AMRAP in 8 min
    8 Burpees on plate
    12 Russian Twists (2-count) at 25#
    16 Flutterkicks (2-count)

    5 Rounds + 1 burpee

  5. Blake

    Dumbbell Step-up
    5 sets of 10 steps
    35 – 40 – 45 – 50 – 50

    AMRAP in 8 min
    — 8 Burpees
    — 12 Russian Twists (2-count) at 25#
    — 16 Flutterkicks (2-count)

    Score: 6 Rounds + 3 Russian Twists

  6. Melanie

    Dumbbell Step-up
    5 sets of 10 steps
    I used 25# for all sets
    My grip wasn’t happy on the last set and my elbow has been complain with all these dumbbell activities!

    AMRAP in 8 min
    8 Burpees (On a plate)
    12 Russian Twists (2-count)(25#)
    16 Flutterkicks (4-count)
    5 sounds plus 2 burpees

    I did 4 count fluttterkicks out of habit.. I probably would have gotten more rounds.. womp womp
    Love the burpees on the plate idea!!

    On a good note, my ‘friend’ wants to come to another class!

  7. Lindsay Sherwood

    Dumbbell step ups (20 inch box) x 10
    15-15-10-10-10

    AMRAP in 8 mins:
    8 burpees
    12 Russian twists (2 count)
    16 flutter kicks (2 count)

    Finished 4 rounds and 2 burpees

    Thanks Kevin!

  8. Aubrey

    Dumbbell Step-up
    5 sets of 10 steps
    25-30-30-35-35

    AMRAP in 8 min
    8 Burpees on plate
    12 Russian Twists (2-count) at 25#
    16 Flutterkicks (2-count)

    5 Rounds + 8 burpee

  9. Remi F

    Dumbbell Step-up
    5 sets of 10 steps
    30-35-35-40-40 (these were harder than I anticipated)

    AMRAP in 8 min
    8 Burpees
    12 Russian Twists (2-count) with 25#
    16 Flutterkicks (2-count)

    5 rounds+4 RT

  10. Mario Richard

    Dumbbell Step-up
    5 sets of 10 steps
    35 – 40 – 40 – 50 – 50

    AMRAP in 8 min
    — 8 Burpees
    — 12 Russian Twists (2-count) at 25#
    — 16 Flutterkicks (2-count)

    Score: 7 Rounds + 3 Burpees

  11. Remi Richard

    Dumbbell Step-up
    5 sets of 10 steps – 24″ box
    30 – 30 – 35 – 40 – 50

    AMRAP in 8 min
    — 8 Burpees
    — 12 Russian Twists (2-count) at 25#
    — 16 Flutterkicks (2-count)

    Score: 7 Rounds + 7 Burpees

    Core casheout, accumulate 3mins in a plank. 1:30; 30; 30; 30 in 4mins.

    Thanks Kevin, great job everyone!

  12. Roxanne

    DB Step ups x 10 on a 12″ box + 25# plate
    15-20-25-30-35 (used a KB for the last three sets due to availability and they were easier to hang onto)

    WOD with 10# plate
    5 rounds even

    Accumulate 3 mind in a plank
    3:45 min

Leave a Reply