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Monday, November 1, 2021


4 Sets:

5 Strict/Banded Pull-ups

5 Hips to Bar

3 Bar Muscle Ups/3 Box Muscle Ups

Note: In the second week of the cycle, we are going to continue building shoulder strength and now adding in the transition for the muscle ups. Note that the complexes do not need to be unbroken. 


Every 2:00 x 10 Sets: 

12/10 Calorie Row

5 Deadlifts

3 Clean and Jerks

Rx+: 135/95

Rx: 115/85

Intermediate: 10/8 Calorie Row, 85/65

Beginner: 8/6 Calorie Row, Barbell


3 Sets: 

10 Leg Raises

10 Hollow Body Rocks

Max Hollow Body Hold

-Rest 1:00-

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