“Wellness encompasses a healthy body, a sound mind, and a tranquil spirit. Enjoy the journey as you strive for wellness.”

– Laurette Gagnon Beaulieu

16 min amrap of:
6 weighted lunges 
150 m row 
8 front rack squats 
rest 1 min

“Whenever you find yourself doubting how far you can go, just remember how far you have come.” ―Unknown

20 min emom
10 Ring rows
:40 second plank march
:40 hanging knee raise
:30 max bike
15- 20 Wall shots ( 20/14)

“Sometimes when you’re in a dark place you think you’ve been buried but you’ve actually been planted.” ―Christine Caine

16 min amrap of
6@ weighted lunges 
150 m row 
8 front rack squats 
rest 1 min

“Hard work beats talent when talent doesn’t work hard.” ―Tim Notke

( 9 min)
9 min emom (stations)
1) 10 Hang Db snatch ( 50/35)
2) :40 tempo Pushups (3020)
3) :40 situps

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(11 min)
5 min Bike test 

“Don’t worry about letting the dogs out. It’s Friday! Let them have a great weekend, too.”―Anthony T. Hincks

heats
FT
15/12  Cal Bike
30 Air squats to target

“One day or day one. You decide.” —Unknown

4 x
Every 4 minutes
8 Hang clean
8 burpees
200 m run

“Hold the vision, trust the process.” —Unknown

20 min ermom
10 RR
15-20 situps
8-12Med ball cleans
:40 sec max row
8-12 Pushup ( controlled)

“If we have the attitude that it’s going to be a great day it usually is.” 

Catherine Pulsifier

10 min amrap
6 ea side weighted lunge ( heavy)
100 m row
rest 1 min
8 min amrep 
 Row Max cals

“If people are doubting how far you can go, go so far that you can’t hear them anymore.” 

Michelle Ruiz

( 9 min)
9 min emom (stations)
1) 20-25 swings ( 53/35)
2) 15 DB press 
3) 10-20 Hanging knee raise
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(8min)
Partner workout
8 min amrap
Bike 6 cals switch

“It’s hard to beat a person who never gives up.” —Babe Ruth

Babe Ruth

Helen (12 min cap)
3 rounds for time 
400 m run
21 swings ( 53/35)
12 pullups/RR