4 Rounds:
Farmers Hold x40 seconds
Rest 20 seconds
Row x40 seconds
Rest 20 seconds
Plank K2E x40 seconds
Rest 20 seconds
Row 40 seconds
Rest 20 seconds
Double Under x40 seconds
Rest 20 seconds
Happy Birthday Melissa & Sam!
Two amazing individuals who always bring the light to each everything they do. Clever, Funny, and always ready to work hard. Thanks for being such a bright part of our community.
AMRAP 15 Minutes:
DB Thruster x12
Renegade Row x12alt
Row 400m
5 Rounds:
Pull Up x10
Step Up x20alt
Row 30 seconds (max reps)
Rest 3 Minutes
Happy Birthday Jeanne!
You are always the life of the party and you always lead with your heart. Thank you for all you do day in and day out. You are strong, kind, and full of love. #1 in all our hearts.
Row 500m
Goblet Squat x15
Row 500m
Goblet Squat x12
Row 500m
Goblet Squat x9
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
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.
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
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.
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.
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