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WORKOUT OF THE DAY

Friday, August 26, 2022

Core: 3 Rounds for Quality:  16 Alternating V-Ups :30 Side Plank (Right) 10 Strict Leg Raises :30 Side Plank (Left) WOD: Choose Your Own Adventure:  Solo: 10 Rounds: 3 Sandbag Cleans 6 Thrusters 20 Double Unders (40 Single Unders) Team: 20 Rounds (One Works, One

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Thursday, August 25, 2022

Full Body Protocol:  5 Sets for Quality:  10 Lying DB Pec Flys 15 Banded Tricep Extensions 20 DB Plank Pull Throughs WOD:  15 Minute AMRAP  12 Weighted AbMat Sit-ups :30 Plank Hold on Medicine Ball 10 Strict Wall Balls 20/18 Calorie Bike

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Wednesday, August 24, 2022

Strength:  Bench Press: 2×7, 2×5, 2×3 (6 Sets Total) Notes: Sets should be around the following percentages (65-70% for 7 reps, 75-80% for 5 reps, 85-90% for 3 reps) WOD:  For Time:  1,800 Meter Run -5:00 Rest- 4 Rounds:  8 Double DB Snatch 100’ DB

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Tuesday, August 23, 2022

WOD:  “Hal” For Time:  Buy-in:  50 Box Jump Overs Then, 10 Rounds of:  5 Deadlifts (135/95) 5 Hang Power Cleans 5 Thrusters, Then,  Cash-out: 50 Wall Balls (30/20#) Rx+: 135/95, 24/20” Rx: 115/85, 24/20” Intermediate: 95/65, 20/16” Scaled: 75/55, 16/12”

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Monday, August 22, 2022

Strength:  Back Squat:  2×7, 2×5, 2×3 (6 Sets Total) Notes: Sets should be around the following percentages (65-70% for 7 reps, 75-80% for 5 reps, 85-90% for 3 reps) WOD:  16 Minute EMOM 10 Lateral Bar Burpees 12 Front Rack Reverse Lunges Max Calorie Row

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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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