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: Kenora
Workout of the Day – Jan 3/25
AMRAP 20 Minutes:
Pull Up x1
DB Floor Press x1
Double Under x35
*Ascending Reps by 1’s
Happy Birthday Don, Shaun, Early Birthday Yiota!
So many unique individuals all sharing this very special day. You are all Hard workers but never hesitate to support those around you. Thank you for your friendship and trust over the years.. Reps for everyone!
Workout of the Day – Jan 2/25
5 Rounds:
Row x40 seconds (max cal)
T2B x Max Set
Wall Ball x10-20
Rest 1 Minutes
Happy Birthday Deb P!
A newer member to our community who comes in and works hard and keeps it consistent. Thank you for becoming a part of our community and thank you for being the open and amazing person you are.
Workout of the Day – Dec 31/24
Burpee x365
Workout of the Day – Dec 30/24
4 Rounds:
Deadlift x10
Front Rack Split Squat x10/side
Bar Jump Jump Over x20
Workout of the Day – Dec 28/24
4 Rounds:
Single Unders x100
KB Swing x20
Workout of the Day – Dec 27/24
O.T.M for 10 Rounds:
Minute #1: Row x15-20 cal
Minute #2: Wall Ball x15-20
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 23/24
3 Rounds:
Hang Power Clean x15
Burpee x15
Workout of the Day – Dec 21/24
5 Rounds:
Box Pistol x40 seconds
Rest 20 seconds
DB Pull Over x40 seconds
Rest 20 seconds
DB Snatch x40 seconds
Rest 20 seconds
Foot Elevated Plank Hold x40 seconds
Rest 20 seconds