December - 2017

Friday 12/29/17

Strength: Deadlift Take 15 Min. to work up to a heavy 3 for the day Conditioning: 12 Min. AMRAP 15 Power Snatches (75/55) 10 T2B 15 Thruster (75/55) 10 T2B

Thursday 12/28/17

Strength: 4 Rounds (not for time) 10 Alternating KB Front Rack lunges Rest 45 Sec 30 Sec Side Plank (per side) Rest 45 Sec 14 Alternating Bicep Curls Conditioning: For Calories: 5 Rounds 15 Sec Assault Bike Sprint @ 100% Rest/Walk 3 min

Wednesday 12/27/17

Strength: Back Squat 5-5-5 Conditioning: For Time: 21-15-9 KBS (70/53) Box Jumps (24/20) Post WOD: 3 Way shoulder stretch (1 min/side) 3 x 30 sec banded planks

Tuesday 12/26/17

CLASSES @ 8am,9am,415pm,530pm and 630pm Strength: Bench Press 8-6-4-2 Conditioning: For Time 100 "Perfect" Push Ups *Each time you break run 400m Core: 50 Abmat Sit Ups 50 Banded Back Extensions

Friday 12/22/17

Conditioning: "12 Days of Christmas" 1 Muscle up 2 Burpees 3 Thruster (95/65) 4 Box Jumps 5 T2B 6 Hang Power Cleans (95/65) 7 Slamballs (30/20) 8 KBS (55/35) 9 Double Unders 10 Overhead Lunges (45/25 Plate) 11 Pull Ups 12 Snatches (95/65)

Thursday 12/21/17

Strength: 4 Rounds 16 Dumbbell Walking Lunges(35/25) --30 Second Rest 1 Minute Plank --30 Second Rest 16 Dumbbell Alternating Dumbbell Curl and Press (35/25) --1 Minute Rest Conditioning: For Calories 6 Rounds 12 Sec. Sprint on Assault Bike @100% --Rest Walk 2 Minutes

Wednesday 12/20/17

Strength: Hang Snatch 3-3-3 Then Snatch Pull 3x3 (~95%) Conditioning: Every 1 min for 10 mins, alternating between: 10 Power Snatches (95/65) 10 Bar Facing Burpees

Tuesday 12/19/17

Conditioning: 3 rounds for time of: Run 800 meters 15 deadlifts (225/155) 15 handstand push-ups Core (post WOD): 3 Rounds (not for time) 80 ft D-Ball Carry 20 Weighted sit ups

Monday 12/18/17

Strength: Back Squat 7-7-7 Conditioning: 10 Min. AMRAP 40 Double Unders 20 Wall Balls 10 C2B Pull Ups

Friday 12/15/17

Conditioning: Games 15.5 For Time: 27-21-15-9 Cal Row Thruster (95/65) Core (post WOD): 4 Rounds 10 Hollow rocks 10 V-ups 10 Tucks 10 Sec hollow hold

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Friday, 16 April 2021

Thursday, 15 April 2021

Wednesday, 14 April 2021

Tuesday, 13 April 2021

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100109 Overseas Hwy

Key Largo, FL 33037

(305) 814-5406