5 Rounds:
Burpee Later Jump Over Bar x40 seconds
Rest 20 seconds
Pull Up x40 seconds
Rest 20 seconds
Hang Power Clean x40 seconds
Rest 20 seconds
Tag: Pull Up
Workout of the Day – Jan 29/25
AMRAP 15 Minutes
Pull Up x5
Burpee x10
Box Jump x15
Happy Birthday Sharleen!
A solid individual who has an adventurous spirit and always asks a good question. You are stronger than you know and we are honoured to witness your strength day in and day out.
Workout of the Day – Jan 8/25
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.
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 – 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 20/24
2 Rounds:
Row 800m
Pull Up x20
Row 800m
V-Up x20
Workout of the Day – Dec 13/24
5 Rounds:
DB Floor Press x Max Rep
Pull Up x Max Rep
Rest 1 Minute
Workout of the Day – Dec 10/24
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.
Workout of the Day – Nov 18/24
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.
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.