1 Minute On/1 Minute Off:
DB Deadlift x60
DB Hang Power Clean x45
DB S2OH x30
Happy Birthday Tyler H!
A ninja and a lover of coffee. You are a great friend and training partner and knowledgeable in many things. Thank you for all you do in our community in the gym and out. You are awesome!
3 Rounds:
TGU Sit Up (Arm #1) x40 seconds
Rest 20 seconds
DB Hang Power Clean x40 seconds
Rest 20 seconds
TGU Sit Up (Arm #2) x40 seconds
Rest 20 seconds
Pull Up x40 seconds
Rest 20 seconds
Front Rack Hold x40 seconds
Rest 20 seconds
Happy Birthday Krista!
Quiet but always ready to rock it. You have had some huge changes since your first day and I’m super honoured to get to work with you on the floor.
Every 4 Minutes for 4 Rounds:
T2B x3
DB Hang Power Clean x9
Wall Ball x20
Box Jump x24
Happy Birthday Mary Anne, Ashley, and Happy Belated Birthday Jared D!
A fantastic group of individuals, quiet ninjas always ready to crush a work set. Thank you for being the kind and amazing souls that you are. I value your presense in our community and your friendship.
O.T.M For 5 Rounds:
Minute #1: DB Deadlift x9/DB Hang Power Clean x6/DB Push Press x3
Minute #2: Single Unders
Happy Early Birthday Shawn B!
A great person thru and thru. You are an amazing human. A teacher who does so much for his students and just brings happiness to all around you. Thank you for your friendship and trust.
AMRAP 15 Minutes:
DB Hang Power Clean x1
Box Jump x1
V-Up x1
*Ascending by 1s
2 Rounds:
Double Unders x50
DB Hang Power Clean x25
Double Under x50
DB Push Press x25
Double Under x50
Burpee x25
“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