3 Rounds:
Max Rep DB Front Squat
Pull Up x10-15
Row 750m
Rest 3 Minutes
Happy Birthday Tiff & Mike L!
Two silent ninjas who crush everything they do. You both are kind and amazing humans.
Workout of the Day – July 2/26
AMRAP 18 Minutes:
Single Unders x60 seconds
Suitcase + Overhead Hold x30 seconds/side
Arch Hold x30 seconds
Workout of the Day – July 1/26
Happy Canada Day!
2 Rounds:
Run 1600m/1200m
Then Do 3 Rounds Of:
V-Up x15
DB Snatch x12alt
Burpee x9
Workout of the Day – June 30/26
In 25 Minutes:
Push Press x3-5
Single Leg RDL x8-12/side
Bridge Hold x30 seconds
Rest As Needed
Workout of the Day – June 29/26
5 Rounds:
DB Floor Press x15
K2E x12
Row 500m/350m
Happy Birthday Janet & Kass!
Two People who do so much for this community. Helping so many on the floor and off the floor. You are amazing coaches, the best friends, and great support to everyone who comes your way. Thank you for all you do.
Workout of the Day – June 27/26
AMRAP 15 Minutes:
Box Jump x15
KB Swing x10
Box Walk In x5
Workout of the Day – June 26/27
Every 90 seconds for 10 Rounds:
Pull Up x5/3
Push Up x10/7
Wall Ball x15/12
Happy Birthday Sherry K!
You are an awesome person who has touched so many lives in our community and the greater community that is Kenora. You always bring your “A” Game and support everyone around you. Thank you for being the presence you are.
Workout of the Day – June 25/26
5 Rounds:
V-Up x24
Push Press x12
Power Clean x6
Workout of the Day – June 24/26
“Core 5k”
10 Rounds:
Row 250m
Run 200m
Double Under x50
Workout of the Day – June 23/26
In 25 Minutes:
Deadlift x3-5
*Build to 3-5 challenging
Seated Shoulder Press x10
Tricep Roll Back x10-15
Rest As Needed