AMRAP 20 Minutes:
Box Jump x10
Push Up x10
Pull Up x5
V-Up x10
Squat x10
Happy Birthday Brad & Brianne!
Two great people, who are amazing at what they do. Both in the field of helping others and putting others first. Thank you for all you do and being the kind loving people you are.
AMRAP 20 Minutes:
Run 1100m
Air Squat x20-30
5 Rounds:
Curl + Arnold Press x40 seconds
Rest 20 seconds
Step Up (2) + Squat (1) x40 seconds
Rest 20 seconds
Single Leg RDL + Row (alt)
Rest 20 seconds
Front Rack March x40 seconds
Rest 20 seconds
Hang Tuck Hold x60 seconds (accumulate)
–
Then 3 Rounds:
Run 400/200m
Air Squat x30
KB Swing x30
–
Hang Tuck Hold x60 seconds (accumulate)
Happy Birthday Renita & Pam B!
Amazing and spirited individuals who crush everything that comes their way. Thank you for being the amazing people that you are.
AMRAP 12 Minutes:
Shuttle Run x6
Ring Row x6
Air Squat x12
AMRAP 20 Minutes:
Step Over x20alt
Plank x45 seconds
Push Up x10
Box Jump x20
Hollow Hold x45 seconds
V-Up x10
Lateral Ski Jump x20alt
Squat Hold x45 seconds
Squat x10
21-15-9
Pull Up
Burpee
Air Squat
2 Rounds
Squat x60
V-Up x30
Row 1500m
Happy Birthday Nik!
A soft spoken Ninja who crushes everything he does in and out of the gym. Its been awesome having you in our community and love working with you on the floor. We shall call this workout Chasing Owls.
“Coats for Kids/Everyone”
2 Rounds
AMRAP 5 Minutes:
Row 200m
Air Squat x15
Burpee x10
–
Rest 1 Minute
–
AMRAP 5 Minutes
Wall Walk x1
Box Jump x5
*Ascending Wall Walk x1
–
Rest 1 Minute
“12 Days of Christmas”
Row x100m
DB Hang Power Clean x2
DB Thruster x3
T2B/V-Up 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