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.
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!
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
2 Rounds:
Row 800m
Pull Up x20
Row 800m
V-Up x20
5 Rounds:
DB Floor Press x Max Rep
Pull Up x Max Rep
Rest 1 Minute
8 Rounds:
Pull Up x20 seconds
Rest 10 seconds
Burpee x20 seconds
Rest 10 seconds
Happy Birthday Aylah!
A kind soul who always brings it to each and every work set. You are always interested in practice and making your movement better.
O.T.M for 5 Minutes:
Pull Up x3
Burpee – max reps
–
Rest 1 Minute
–
O.T.M for 5 Minutes:
DB Snatch x10alt
Row – max cal
Happy Belated Birthday Sheeba!
An awesome human, You support everyone around you and never ask for anything in return. You are a great friend and a fantastic athlete.
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.
AMRAP 12 Minutes
Pull Up x1
Push Up x1
Lateral Ski Jump x10
*Ascending Reps by 1s
Happy Birthday Will S!
A kind soul, who is caring and always ready to help. You are a great person and I can’t begin to express how awesome your adventurous spirit is.
AMRAP 20 Minutes:
Double Under x50
Pull Up x10
Shoulder Press x15 (50%)