Bring a Friend Day

4
Sep

Bring a Friend Day

Dumbbell Step-up
5 sets of 10 steps

AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count)
15 Flutterkicks (2-count)

Compare to Mar.6/18

22 Responses

  1. Remi F

    Dumbbell Step-up
    5 sets of 10 steps
    35-40-45-45-50 w/ 20″ box

    AMRAP in 12 min w/ 25# plate
    5 Burpees (on plate)
    10 Russian Twists (2-count)
    15 Flutterkicks (2-count) + plate overhead

    9 rounds+3 burpees

  2. Kelly B

    Brought a friend: Myriam

    Dumbbell Step-up
    5 sets of 10 steps
    15-20-25-30-30#

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count) 25# plate
    15 Flutterkicks (2-count)
    Score: 9 rounds + 7 Flutterkicks
    Thanks Kevin! Good job everyone 🙂

  3. Mark

    Dumbbell Step-up
    5 sets of 10 steps
    30# – 35# – 40# – 45# – 50#

    AMRAP in 12 min
    5 Burpees – switch to PUs after 2 rnds
    10 Russian Twists (2-count)
    15 Flutterkicks (2-count)

    TOTAL: 5 rnds + 5 FKs

  4. Del

    Dumbbell Step-up
    5 sets of 10 steps
    25-30-35-35-35
    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count) 25#
    15 Flutterkicks (2-count)
    9+10RT

    Thanks Kevin!

  5. Cheryl

    Dumbbell Step-up
    5 sets of 10 steps: 12.5, 15, 15, 20, 20# (all sets – DBs held at side)

    AMRAP in 12 min
    5 Burpees – on #15 plate
    10 Russian Twists (2-count) – #15 plate + both feet up (legs bent)
    15 Flutterkicks (2-count) – #15 plate held overhead

    = 8 rounds + 2 burpees
    Strangely enough, burpees felt like “rest” today, compared to the other two movements.

    MAR.6/19: 9 rounds + 2 burpees (10# plate w Russian Twists + one foot on down)

    Thanks for class Kevin.

  6. Fred

    Dumbbell Step-up
    5 sets of 10 steps – all sets @ 35#

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count)
    15 Flutterkicks (2-count)
    Score: 12 rounds + 5 burpees (may have gotten 13 rounds + 5 but I thought that maybe I counted one round twice… so took one round off in case)

  7. Gabriel

    Dumbbell Step-up
    5 sets of 10 steps (front rack)
    30-35-40-45-50×7 (ouch left shoulder :P)

    AMRAP in 12 min
    5 Burpees -jump on 45#
    10 Russian Twists (2-count) 45#
    15 Flutterkicks (2-count) 45# overhead

    9+7RT

    PR of 1 rep but then, March 6 2019, I did regular burpees.

    Thanks Kevin!

  8. Angela Steeves

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

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count) 15# plate
    15 Flutterkicks (2-count)

    8 rounds + 10 Russian twists
    PR by 10 twists

  9. Frankie

    Dumbbell Step-ups x10
    @20″ box 30-35-40’45-50

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count) 25#
    15 Flutterkicks (2-count)

    9 rounds + 3 burpees

    No PR got 10 rounds + 2 burpees last time

  10. Aubrey

    Dumbbell Step-ups x10
    @20″ box 20-25-30-35-35

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count) 25#
    15 Flutterkicks (2-count)

    10 rounds + 5 burpees

    1. Ryanne

      Dumbbell Step-up
      5 sets of 10 steps
      25-25-25 (on shoulders ) 30-30 (from sides )

      AMRAP in 12 min
      5 Burpees (on plate)
      10 Russian Twists (2-count) 25#
      15 Flutterkicks (2-count)

      9 rounds

  11. Amanda

    11 rounds. I was all excited about that and then realized we did it before, recently, and I did 11 + some RT’s last time. Should have checked the site before I went to class!

  12. Kristen

    Dumbbell Step-up
    5 sets of 10 steps
    15-20-25-25-25

    AMRAP in 12 min
    5 Burpees (on plate)
    10 Russian Twists (2-count) 25#
    15 Flutterkicks (2-count)

    8 rounds plus 3 burpees

    March 6, 2019: 8 rounds plus 3 burpees with 10# plate

  13. Rob Barron

    DB step ups
    30 – 30 – 35 – 35 – 35

    AMRAP in 12 min
    5 Burpees on plate
    10 Russian Twists (2-count) 25#
    15 Flutterkicks (2-count)

    6 rounds + 3 burpees

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