Be Fit! Be Strong! Be Healthy! Be(you)tiful! Join Us!

WORKOUT OF THE DAY

Monday, May 24, 2021

Monday, May 24th Warmup: 3 Rounds:  10 Banded Pull Aparts :30 Crossed Prayer Stretch/Side 12 Elevated Reverse Lunges 1:00 Saddle Archer Stretch Strength:  Bench Press: 6 x 3 (3 second controlled descent) Superset with 15 banded tricep extensions Note: For this strength piece today, focus

Read More

Friday, May 21, 2021

Friday, May 21st Warmup: 8 Minute AMRAP 10 Up/Down Dog Transitions :30 Twisted Cross/Side 10 Banded Pull Aparts 1:00 Puppy Dog Strict Press PracticeWOD: Strict Press Ladder For Max Weight/Time: 10 Pushups 12 Calorie Row 1 Strict Press Rx+: Start at 95/65, add 10# Per

Read More

Thursday, May 20, 2021

Warmup: 12-15 Minute Athlete Specific Warmup Bodybuilding: Sumo Deadlifts: 5-4-3-2-1 *Superset: 10 Skull Crushers Note: Build in weight across sets of sumo deadlift. Maintain a tight back. Let’s move some weight! WOD: For Time: 5 Rope Climbs 50 AbMat Sit-ups 25 Back Squats 50 AbMat

Read More

Wednesday, May 19, 2021

Wednesday, May 19th Warmup: 3 Rounds:  10 Elevated Curtsy Squats :30 Arm Hug/Side 10 DB Plank Pull Throughs :45 Wall Candle Strength: Thruster: Build to a 1 Rep Heavy (~15 Minutes) Note: This week we will be taking a break from the front squat waves

Read More

Tuesday, May 18, 2021

OLY Tuesdays Clean & Jerk – build up to heavy single in 7 sets – start light. every 90 sec – front squat – build to heavy triple every 3 min x 7 sets…. on both if you hit limit before 7 sets drop 10%

Read More

Monday, May 17, 2021

Monday, May 17th Warmup: 6 Minute AMRAP 5 Sandbag RDLs :30 Knee Twist/Side 12 Calf Raises 20 Flutter Kicks WOD: 5 x 4 Minute AMRAPs: 200 Meter Sandbag Carry 10 Sandbag Squats 200 Meter Run 5 Sandbag Cleans -3 Minute Rest Between AMRAPs- Cooldown: Stretching

Read More

Friday, May 14, 2021

Friday, May 14th Warmup: 10 Minute AMRAP 25’ Hips High Bear Crawl 10 PVC Pass Throughs :30 Sampson Stretch/Side 5 PVC Snatch Balances Partner WOD: 20 Minute AMRAP: 10 Burpee Box Jump Overs 30 Double Unders 2 Squat Snatches 10 Burpee Box Jump Overs 30

Read More

Thursday, May 13, 2021

Thursday, May 13th Warmup: 2 Rounds: :45 Turn Around Stretch/Side 7 Pushup to Down Dog :45 Knight Stretch/Side  10 Banded Pull Downs Bodybuilding: Incline Bench Press: 5×5 *Superset with 6 Turkish Get Ups (3/Side) Note: Pick a moderately challenging weight for the bench press. There

Read More

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!