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WORKOUT OF THE DAY

Friday, August 12, 2022

Strength:  Every 90 Seconds for 4 Sets:  5 High Hang Squat Cleans Note: Focus on pulling straight up and down and not using lower back to move the weight WOD: Max EMOM 1 Thruster 5 Double Unders (10 Single Unders) *Add 1 Thruster and 5

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Thursday, August 11, 2022

Skill: 10 Minute Double Under Practice  *If proficient at Double Unders: 10-20-30-40-50  Double Unders (Every Break: 5 Push-ups) WOD: 10 Rounds: 25 Double Unders 10 KB Swings ^If Outside: 200 Meter Run Core: 21-15-9 Leg Raises 3×1:00 Hollow Hold  Note: Workout will be the athlete’s

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Wednesday, August 10, 2022

Strength:  Bench Press Every 1:30 x 8 Sets:  3 Reps Note: Build in weight across sets WOD:  With a 15 Minute Clock: 1,500/1,200 Meter Row In Remaining Time:  AMRAP: 5 Power Cleans 10 Bar Facing Burpees Rx+: 185/125 Rx: 155/105 Intermediate: 135/95 Scaled: 95/65

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Tuesday, August 9, 2022

Games Chipper:  For Time:  16 Sandbag Cleans 2,400 Meter Run 200 Meter Farmers Carry 200 Meter Sandbag Carry Rx+: 70/50# Sandbag, 70/53# KB Rx: 70/50# Sandbag, 53/35# KB Intermediate: 50/35# Sandbag, 35/26# KB Scaled: 35# Sandbag/20# Medicine Ball, 26/22# KB

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Monday, August 8, 2022

Strength:  Back Squats: Every 2:00 x 5 Sets:  5 Reps *Build in weight across sets WOD:  For Time:  4 Rounds: 100 Meter Run  15 Wall Balls 6 DB Snatch -Rest 1:30 Between Sets- Rx+: 30/20# WB, 55/45# DB Rx: 20/14# WB, 50/35# DB Intermediate: 16/12#

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Friday, August 5, 2022

Strength: Thruster: Build up to a 1RM WOD:  Teams of 2: 14 Minute AMRAP: Alternating Full Rounds: 12/9 Calorie Bike 150’ Shuttle Run 12 Shoulder to Overhead Rx+: 115/85 Rx: 85/65 Intermediate: 75/55 Scaled: 55/45

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Thursday, August 4, 2022

Strength:  Bench Press: 5-5-3-3-3 *Build in weight across sets WOD:  For Time:  12-9-6 Devil’s Press Sandbag Clean *400 Meter Run After Each Set

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Wednesday, August 3, 2022

Strength: Build up to a 1RM Power Clean WOD: 16 Minute EMOM 10 Burpees 12 DB Box Step Ups Max Calorie Row/Bike Rest Rx+: 12 Burpees, 50/35#, Bike Rx: 10 Burpees, 45/30#, Bike Intermediate: 8 Burpees, 35/25#, Row Scaled: 6 Burpees, 25/15#, Row

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