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: Kenora
Workout of the Day – Dec 23/25
In 15 Minutes:
Shoulder Press x2
-Build to challenging double
—
In 20 Minutes:
Shoulder Press (back off sets)
2-2-2-2
In between sets do:
Box Shoulder Touch (2) + Walk In (1) x1-3
Split Squat Hold x5-10 seconds
—
O.T.M for 8 Minutes:
Minute #1: Box Walk In x5
Minute #2: Split Squat x20 sec/Rest 10 sec (x2)
Workout of the Day – Dec 22/25
AMRAP 15 Minutes:
Power Clean x1
Box Jump x5
Push Up x15
Happy Birthday Aaron!
An awesome individual who is quiet and kind. You always come ready to learn and push yourself and those around you. Thank you for allowing us to not only be a part of your journey but your families as well.
Workout of the Day – Dec 20/25
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.
Workout of the Day – Dec 19/25
O.T.M for 8 Rounds:
Minute #1: Power Clean (1) + Front Squat (1)
Minute #2: T2B x6-12
Minute #3: Rest
Happy Birthday Bailey!
A super strong individual in body and heart. You lead from the front and always lift people up. You are an awesome person and a great friend to all.
Workout of the Day – Dec 18/25
21-15-9
Pull Up
Burpee
Row 400m
Workout of the Day – Dec 17/25
20-2
DB Snatch (alt)
10-1
Box Jump
Workout of the Day – Dec 16/25
In 15 Minutes:
Back Squat x2
-Build to challenging double
—
In 20 Minutes:
Back Squat (back off sets)
2-2-2-2
In between sets do:
½ Squat (bottom) x3-5
Box Shoulder Touch x4-6
—
AMRAP 7 Minutes:
Heel Elevated ½ Squat (bottom) x10
Box Shoulder Touch x10
Workout of the Day – Dec 15/25
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.
Workout of the Day – Dec 13/25
O.T.M for 24 Minutes:
Minute #1: Strict T2B x8-15
Minute #2: Ring Row x8-15
Minute #3: Double Under x50-75