Row 500m
Goblet Squat x15
Row 500m
Goblet Squat x12
Row 500m
Goblet Squat x9
Tag: row
Workout of the Day – Jan 17/26
5 Rounds:
Row x40 seconds
Rest 20 seconds
Front Rack Split Squat (Leg 1) x40 seconds
Rest 20 seconds
Front Rack Split Squat (Leg 2) x40 seconds
Rest 20 seconds
Ring Row x40 seconds
Rest 20 seconds
Workout of the Day – Jan 13/26
AMRAP 30 Minutes:
Row 1000m
DB Mini Steps x60 seconds
Burpee + Plate Touch x10
T2B x10
Happy Birthday Nik!
A strong and intelligent individual who is always looking to learn and further their skills. A fantastic friend who always brings the best chats.
Workout of the Day – Jan 10/26
Push Press x21
Double Under x1 Minute
Row x2 Minute
Push Press x15
Double Under x1 Minute
Row x2 Minute
Push Press x9
Double Under x1 Minute
Row x2 Minute
Workout of the Day – Jan 5/26
3 Rounds:
Sit Up x24
Front Rack Lunge x16alt
Row 800m
Happy Belated Birthday Yiota & Happy Birthday Shaun!
Two Amazing people who guide and inspire. Thank you for always leading from the front and being the awesome people you are.
Workout of the Day – Dec 29/25
DB Push Press x15
Row x20 cal
DB Push Press x12
Row x20 cal
DB Push Press x9
Row x20 cal
Happy Birthday Jasmine W!
A kind soul who always brings the laughs. You are a great friend and to all and someone who lifts up all who is around you.
Workout of the Day – Dec 24/25
12 Days of Christmas
Row 100m
DB Hang Power Clean 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 20/25
4 Rounds:
Row 500m
DB Floor Press x12
Happy Birthday Chad!
A heart of gold and always ready to help. Thank you for always being there to offer a hand. You are a kind soul with music in your heart.
Workout of the Day – Dec 18/25
21-15-9
Pull Up
Burpee
Row 400m
Workout of the Day – Dec 15/25
5 Rounds:
DB Shoulder Press x10
K2E x10
Double Under x50
Row x60 seconds – Max Rep
Rest 3 Minutes
Happy Birthday Ella!
A silent ninja, who is kind and clever. You have grown up in the walls of the gym and we have had the honour of watching become the person you are today. You are a great friend to all who know you and bring smiles to everyone around you. Thank you for being the light that you are.