4 Rounds:
Step Up x40 seconds
Rest 20 seconds
Row x40 seconds
Rest 20 seconds
Air Squat x40 seconds
Rest 20 seconds
Row x40 seconds
Rest 20 seconds
Ring Row x40 seconds
Rest 20 seconds
Tag: Air Squat
Workout of the Day – Dec 24/24
12 Days of Christmas
Row 100m
DB High Pull x2
DB Thruster x3
T2B x4
Burpee x5
DB Snatch x6alt
Air Squat x7
Box Jump/ Step Up x8
Pull Up x9
KB Swing x10
DB Push Press x11
DB Lunge x12alt
*Perform like the song
1
2,1
3,2,1
Workout of the Day – Dec 14/24
“Coats for Kids”
2 Rounds:
AMRAP 5 Minutes:
Double Unders x50
Air Squat x15
Squat Thrust K2E x10
–
Rest 1 Minute
–
AMRAP 5 Minutes:
Wall Walk x1
Box Jump x5
–
Rest 1 Minute
Workout of the Day – Nov 20/24
AMRAP 25 Minutes:
Back Squat x3-5
Air Squat x20 seconds
Front Foot Elevated Staggered Deadlift x8-12/side
Bridge Hold x30-60 seconds
Rest as Needed
Workout of the Day – Oct 23/24
Air Squat x50
V-Up x30
Pull Up x15
Air Squat x30
V-Up x20
Pull Up x10
Air Squat x15
V-Up x10
Pull Up x5
Happy Birthday Holly B!
An exciting presence in class, you are always ready for action. We have had the opportunity to work with you for many years and we are so glad you made it into our community. Kind and always ready to help thank you for being the awesome person you are.
Workout of the Day – Aug 24/24
AMRAP 20 Minutes:
Farmers Carry x60m
Air Squat x15
V-Up x12
Floor Press x10
Workout of the Day – Aug 16/24
4 Rounds:
Run 400m
Air Squat x50
Workout of the Day – Aug 10/24
AMRAP 15 Minutes:
Air Squat x15
V-Up x12
DB Floor Press x10 (moderate – heavy)
Workout of the Day – Aug 2/24
AMRAP 20 Minutes:
Run 100m
Pull Up x5
Run 100m
Push Up x10
Run 100m
Squat x15
Rest 1 Minute
Workout of the Day – July 19/24
AMRAP 20 Minutes:
Run 200m
Pull Up x5
Push Up x10
Squat x15