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
Tag: DB Snatch
Workout of the Day – Dec 17/25
20-2
DB Snatch (alt)
10-1
Box Jump
Workout of the Day – Nov 19/25
3 Rounds:
In 2 Minutes:
Double Under x75
T2B x9-12
DB Snatch x Max Reps
–
Rest 1 Minute
Workout of the Day – Oct 13/25
AMRAP 15 Minutes:
DB Snatch x2alt
Goblet Squat x2
Burpee over DB x2
*Ascending Reps by 2s
Workout of the Day – Sept 3/25
Every 4 Minutes for 5 Rounds:
Strict T2B x3
Double DB Snatch x9
Wall Ball x20
Box Jump x25
Happy Birthday Ashley C and Mary Anne!
Two Ninjas that always bring their A game. You both are so kind and supportive to all around you. Awesome friends and amazing people in our community.
Workout of the Day – Aug 4/25
Run 1000m
–
Then Do:
5 Rounds:
DB Snatch x10 (Arm 1)
DB Step Over x10
Run 100m
DB Step Over x10
DB Snatch x10alt (Arm 2)
–
Finish with:
Run 1000m
Workout of the Day – July 9/25
3 Rounds:
C2B Pull Up x15
DB Snatch x30alt
Happy Birthday Anna & Janis!
Two awesome individuals in our community. Both operating in the background, Anna you do so much for our community in the background you help keep us on track and always around to bounce ideas off of. Janis you operate in the early hours of the 6am crew thank you for always bringing your A game and willingness to try what ever is in front of you. Most of all thanks to both of you for being such awesome friends.
Workout of the Day – June 30/25
AMRAP 20 Minutes:
DB Snatch x1/side
Box Jump x1
Box Jump x1
Row 350m
*Ascending Reps by 1’s, Row stays the same.
Happy Belated Birthday Janet, Kassie & Happy Birthday Pam G!
Three special people in our community in and out of the gym. You are always helping others with your guidance and always inspiring others with your actions. We are blessed to have you all in our lives. Thank you for all you do in our world.
Workout of the Day – May 19/25
Run 1100m/600m
DB Snatch x50alt
Plank K2E x50alt
Arch Up x50
Run 800m/400m
Arch Up x50
Plank K2E x50alt
Single Arm DB Clean x50alt
Run 1100m/600m
Workout of the Day – May 15/25
AMRAP 20 Minutes:
T2B x2
DB Snatch x4alt
Step Up x12alt
DB Front Rack Hold x20 seconds
*Ascending T2B by 2s
*Ascending Snatch by 4s