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

WORKOUT OF THE DAY

Wednesday, May 12, 2021

Wednesday, May 12th Warmup:  10 Minute AMRAP :45 Lying Front Rack Stretch 10 Cyclist Squats :30 Twisted Cross/Side 10 Elbow Rotations Strength: Front Squat Cycle: Week 3 3 Reps @ 75% 2 Reps @ 80% 1 Reps @ 85% -Rest 3:00- 3 Reps @ 80%

Read More

Tuesday, May 11, 2021

OLY Snatch  Practice then work up to heavy singleReps 3 -3-2-2-1-1-1-1 Every two minutesBack squat 10×3 every 2 minutes 5 warm up sets then 5×3 at heavy weight

Read More

Monday, May 10, 2021

Monday, May 10th Warmup: 3 Rounds: 50’ Quad Walk :30 Alternating Hamstring Stretch/Side 50’ High Knees :30 Calf Stretch/Side Cardio: If OUTSIDE: w/a Partner: 600-400-200-400-600 meter runs  If INSIDE: w/a Partner:  800-600-400-600-800 meter row Note: This will be a “you go, I go” style workout.

Read More

Friday, May 7, 2021

Warmup: 3 Rounds:  :30 Alternating Hamstring Stretch/Side 5 Inchworm to Seal :30 Crossed Prayer/Side 10 Barbell RDLs Olympic Lifting Warmup WOD (Can Be Done Outside): Teams of 2: Part A: 15 Minute AMRAP 20/16 Calorie Row (400 Meter Run) 12 Devil’s Press 20/16 Calorie Row

Read More

Thursday, May 6, 2021

Thursday, May 6th Warmup: 10-12 Minute Athlete Specific Warmup Strength: 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%

Read More

Wednesday, May 5, 2021

Wednesday, May 5th Warmup: 10 Minute AMRAP :45 Lying Front Rack Stretch 10 Cyclist Squats :30 Twisted Cross/Side 10 Elbow Rotations Strength: Front Squat Cycle: Week 2 4 Reps @ 65% 3 Reps @ 70% 2 Reps @ 75% -Rest 3:00- 4 Reps @ 70%

Read More

Tuesday, May 4, 2021

OLY Tuesdays General stretching – 10 minsClean warm up / practice – 5 minsCleans – every 2 minutes x 10 – building up to a heavy single. ( 20 minutes )Jerk warm up – 5 minutesJerk – every 2 minutes x 10 building up to

Read More

Monday, May 3, 2021

Monday, May 3rd Inside/Outside (Athlete’s Choice) Warmup:3 Rounds: 8 Cossack Squats :30 Pigeon/Stretch 8 Jumping Lunges :30 Dead Hang from Bar Skill: Pistol/Box Jump Practice 6 Sets: 10 Pistols (5/Side) 3 Tall Box Jumps (If Outside: 6 Tuck Jumps) Note: The skill practice for the

Read More

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!