2 Rounds
Squat x60
V-Up x30
Row 1500m
Happy Birthday Nik!
A soft spoken Ninja who crushes everything he does in and out of the gym. Its been awesome having you in our community and love working with you on the floor. We shall call this workout Chasing Owls.
O.T.M for 24 Minutes:
Minute #1: Row
Minute #2: DB Snatch (alt)
Minute #3: Row
Minute #4: DB Clean
Minute #5: Row
Minute #6: Air Squat
AMRAP 12 Minutes:
Row 400m
MB Slam x30
MB Squat x15
Happy Birthday Krista!
You always come in ready to go and always bring your A game, Thank you for being such an awesome person in our community.
O.T.M for 20 Minutes:
Minute #1: Row 250m
Minute #2: Rest
Row 15 seconds/ Rest 45 seconds (4 Rounds)
–
Row 1:15/ Rest 45 seconds (3 Rounds)
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Rest 2 Minutes
–
Row 3 Minutes
5 Rounds:
DB Snatch x12alt
T2B x18
Double Under x36
“Coats for Kids/Everyone”
2 Rounds
AMRAP 5 Minutes:
Row 200m
Air Squat x15
Burpee x10
–
Rest 1 Minute
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AMRAP 5 Minutes
Wall Walk x1
Box Jump x5
*Ascending Wall Walk x1
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Rest 1 Minute
“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
AMRAP 20 Minutes
Row 200m
Goblet Squat x6
Row 200m
K2E x9
Row 200m
Renegade Row x12alt
Row 1600m
Lunge x40alt (single DB)
Double Under x80
V-Up x40
Happy Birthday Ella!
You are a strong, kinda, and smart individual. Thank you for being the amazing person that you are and being a part of our community.