Fitness Royale

BETTER LATE THAN NEVER 😅⠀
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07.01.22⠀
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🇨🇦 Canada Day 🇨🇦 ⠀
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8 RFT:⠀
12 lungesters⠀
7 db shoulder presses ⠀
50m 1/2 up + 1/2 rack carry⠀
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It was a beautiful day to get all the kids and kids at heart together for a workout! 💪🏼 no better way to start the long weekend 👏🏼⠀
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02.02.22⠀
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👯‍♀️LADIES NIGHT👯‍♀️⠀
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🟢 5 x 3 shoulder press⠀
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🟢 WOD⠀
AMRAP 18:⠀
8 pull-ups⠀
10 kettle bell swings⠀
12 air squats ⠀
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First round 🤩 vs. last round 🥵⠀
Nothing like getting through a tough workout with friends 💪🏼⠀
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01.31.22⠀
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AAAAANNDD WE’RE BACK!⠀
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🟢 5 sets⠀
4 pull-ups + 4 chin-ups⠀
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🟢 WOD⠀
3 sets of:⠀
4 rounds⠀
40 hop-overs⠀
14 db deadlifts⠀
7 db squats ⠀
*rest 2:00 between sets⠀
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👯‍♀️WCW👯‍♀️⠀
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10.20.21⠀
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6 rounds⠀
In 1:30:⠀
40 db hop-overs / 80 single skip⠀
max weighted step-up⠀
*then rest :30 between each round⠀
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Wednesday is now ladies night at .hfx 😆 with the garage door is closed, we have to be more creative in using our space… so we kicked the guys out 🤣⠀
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Big welcome to ! 👊🏼 ⠀
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✌🏼Team-up Tuesday✌🏼⠀
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10.19.21⠀
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Team remix ⠀
In teams of 2⠀
10 rounds:⠀
16 db power cleans⠀
16 db s2oh⠀
10 burpees ⠀
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Still making our way through workouts we didn’t get to post the past few weeks 😅 great to see back in here again!! ⠀
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🟢 core tabata⠀
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🟢 DTOWN THROWDOWN] semi-finals workout⠀
In teams of 4:⠀
400m run (as a group) or⠀
40/30 cal row per pair⠀
30 c&j⠀
40 pull-ups / 80 bent-over rows⠀
300m run (as a group) or⠀
30/22 cal row per pair⠀
20 c&j⠀
30 pull-ups / 60 bent-over rows⠀
200m run (as a group) or⠀
20/14 cal row per pair⠀
10 c&j⠀
20 pull-ups / 40 bent-over rows⠀
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Some logistical issues with this DTOWN THROWDOWN] workout 😅 but we eventually got the kinks ironed out by round 2 👌🏼so sad that we’re nearing the end of our outdoor workouts 😩 ⠀
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🍂 Monday🍂⠀
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🔥7 x 3 bench press ⠀
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🔥DB HADES ⠀
100 db thrusters ⠀
*every 1:00 5 deadlifts⠀
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Unintentionally took a little break from posting training videos but we’re back! A little throwback to last week’s workout with the crew . 👊🏼⠀
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More videos from the past week coming soon 🎥⠀
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10.10.21⠀
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🍁FRIENDSGIVING SUNDAY🍁⠀
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🔸 building to a heavy 2 back squats ⠀
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🔸 ⠀
In teams of 2:⠀
1️⃣ 100 db devil’s press 😈 ⠀
Partner A- max db devil’s press⠀
Partner B - 200m run ⠀
*partners switch after each run⠀
Then…⠀
2️⃣ 200 alternating db snatches 🏋️‍♂️⠀
Partner A- max alt db snatches⠀
Partner B - 200m run ⠀
*partners switch after each run⠀
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A fun team workout for friendsgiving and to celebrate the newly engaged couple ! Welcome to .hfx 👊🏼⠀
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