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: Ring Row
Workout of the Day – Dec 5/24
AMRAP 10 Minutes:
DB Power Clean x7
DB Push Press x7
Ring Row/Horizontal Pull x7
Happy Birthday Wendy!
An amazing person, who always comes ready to throw down and learn. Thank you for your support and your ongoing support to others around you.
Workout of the Day – Nov 16/24
AMRAP 20 Minutes
Row 20/18 cal
Goblet Squat x15
Ring Row x12
Workout of the Day – Nov 2/24
10-1
Burpee
Ring Row
L- Sit x15 seconds
Happy Early Birthday Claire and Happy Birthday Nuala!
Two awesome individuals who we are joining into one big celebration. Thank you for always being the amazing people you are day in and day out. In our community and in our greater community.
Workout of the Day – Oct 26/24
4 Rounds:
Ring Row x8-16
Plank Rock x40 seconds
Skip x60 seconds
Forearm Plank + Side Plank x40 seconds (dynamic)
Skip x60 seconds
Happy Birthday Nat H, Paul, Rebecca!
A solid group of people who always come ready work and focus on good clean movement and moving well to support their activities. You are all so very different but there is one thing you share your drive and that you are all Silent amazing ninjas!
Workout of the Day – Oct 12/24
AMRAP 5 Minutes:
Box Jump x10
Ring Row x10
–
Rest 1 Minute
–
AMRAP 5 Minutes:
Box Jump x5
Ring Row x5
Workout of the Day – Sept 14/24
O.T.M for 5 Rounds:
Minute #1: Goblet Squat x5/ DB Push Press x5-10
Minute #2: Ring Row x5/Band Bent Row x10-20
Workout of the Day – July 27/24
3 Rounds:
Ring Row x15
Row 800m
Workout of the Day – July 13/24
AMRAP 20 Minutes
Ring Row x5
Single Arm DB Push Press x8/side
TGU Sit Up x5/side
Ring Row x5
Front Foot Elevated Split Squat x10/side
Workout of the Day – July 6/24
21-15-9
DB Thruster
Ring Row