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Thursday, May 6, 2021

Thursday, May 6th


10-12 Minute Athlete Specific Warmup


Build up to a 1RM Bench Press

Note: There will be 15 minutes to build up to a one rep single. Be smart in your weight jumps and do sets of 3-5 until about 80% effort. Hit some PRs today!


“King Kong”

3 Rounds:

1 Deadlift

2 Muscle Ups

3 Squat Cleans

4 Handstand Pushups

As Written: 455/320# DL, Ring Muscle Ups, 255/175# Clean

Rx+: 315/225# DL, 2 Bar Muscle Ups/6 Chest to Bar, 185/125# Clean

Rx: 275/185# DL, 6 Chest to Bar/9 Pull-ups, 155/105# Clean

Intermediate: 185/125#, 9 Pull-ups, 115/85# Clean

Beginner: 135/95#, Banded Pull-ups, 75/55# Clean



Note: King Kong is one of the hero workouts that very few accomplish due to the mixture of strength and gymnastics components. Pick a heavy weight for the lifts, but not something that you will fail. Have some fun with the workout and see how much you’ve improved in strength.



Run Block

6 sets of:

5 pull-ups

5 push-ups

15 squats

5 pull-ups

Run Block

5 sets of:

4 pull-ups

4 push-ups

12 squats

4 push-ups

Run Block

10 sets of:

3 pull-ups

6 push-ups

9 squats

Run Block

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