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
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.
21-15-9
Pull Up
Burpee
Row 400m
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.
Every 5 Minutes for 5 Rounds:
Row 25/20 cal
Box Jump x20
Wall Ball x15
Happy Birthday Maggie, Aylah, Hannah, Nathan F!
So many awesome people celebrating on this day:
Nathan, an awesome friend and father who always leads from the front. You are kind and funny and always bring the smiles
Hannah P, a talented athlete who came to us recently. You are an amazing person, Quiet and kind you lead with the heart. So glad you made your way into the community
Aylah, you have made so many gains and we have had the chance to watch you grow up right in front of us. You are kind, quiet, yet ferocious when it comes to pushing yourself. Thank you for your trust and letting us be a part of your journey.
Maggie, We love you so very much and are so very proud of the person you are and becoming. We have seen you grow so much these past couple years and push through some challenges and regardless what is thrown at you, you crush and rise above. You are strong, beautiful, and so very smart. Thank you for always showing the world that awesome person you are.
8 Rounds Each: Tabata Intervals
Row (cal)
Rest 1 Minute
Pull Up
Rest 1 Minute
Push Up
Rest 1 Minute
Sit Up
Happy Birthday Stacey G!
Quiet and clever you always bring the smiles to class and everyone around you. You are an amazing friend and you are always leading, educating, and inspiring. Thank you for being awesome!