January - 2018

Wednesday 1/31/18

Strength: Back Squat 2-2-2-2 Conditioning: For time: 21-18-15-12-9-6-3 Hang Power Clean (105/75) Toes-to-bar

Tuesday 01/30/2018

Strength: 10 min EMOM Odd: Pistols Even: Perfect Push ups Beginner: 6-8 Alternating Modified Pistols to Box/ 5-10 Push ups Intermediate: 4-8 Alternating Pistols/ 10-15 Push ups Advanced: 8-12 Alternating Pistols/15-20 Push Ups Conditioning: For Time 800m Run 40 DB Snatches (50/35) 400m Run 30 DB Snatches 200m Run 20 DB Snatches

Monday 01/29/2018

Strength: Jerk 3-3-3 Conditioning: Lurong Challenge WOD 3 In 7 minutes, complete as many rounds and reps of: 30 Deadlifts (L3-225/135) (L2-135/85) (L1-95/55) 60 Wall Balls (L3-20/14) (L2-14/10) (L1-14/10) 90 Double Under/Singles Then with the remaining time, AMRAP of: L3=Bar Muscle Ups, L2=Pull Ups, L1=Ring Rows

Friday 1/26/18

Strength: Hang Power Snatch 2-2-2-2 Conditioning: 4 rounds for time of: 15 Chest-to-bar Pull-ups 15 Box Jumps (24/20)

Thursday 1/25/18

Conditioning: 2 rounds for time of: 1 mile Run 100 Sit-ups Post WOD: 3 Rounds Superset: 4-6 reps Dumbbell Bench Press, 3 sec negative 6-8 reps Single Arm Dumbbell Row, 2 sec pause at shoulder, 2 sec negative

Wednesday 01/24/2018

Strength: Back Squat EMOM for 10 min. 2 Back Squats @65% Conditioning: EMOM for 12 Min., alternating between: Odd: 40 DU Even: 10 Deadlifts (185/135)

Tuesday 1/23/18

Strength: 10 min EMOM Odd: Toes 2 Bar Even: Perfect Push ups Beginner: 8 Kipping K2Chest + 8 V-ups/ 5-10 Push ups Intermediate: 5 Kipping K2E + 5 T2B/ 10-15 Push ups Advanced: 15 T2B/15-20 Push Ups Conditioning: For time: 30-20-10 Thrusters (95/65) Bar Facing Burpees

Monday 01/22/2018

Strength: Push Press 5-5-5 Conditioning: For Time 800m Run 50 Air Squats 50 KBS (55/35) 50 Good Mornings (45/35) 800m Run *Lurong Challenge WOD: 5 MINUTE AMRAP Snatches Level 3 Squat Snatches (155/105) Level 2 Ground to Overhead (115/65) Level 1 Ground to Overhead (75/45)

Friday 1/19/18

Conditioning: 20 min AMRAP 20 Medicine Ball Cleans (20/14) 60 Double Unders Cash Out: 50 Pikes On Rower Rest as needed between sets.

Thursday 1/18/18

Strength: 3 Rounds: DB Bench Press 6-8 reps with a 3 sec negative, 60 sec Rest, Max Unbroken Ring Rows with 2 sec pull and 2 sec negative, 60 sec Rest Conditioning: Complete as many rounds as possible in 11 mins of: 50 Ft Dumbbell Walking Lunge (50/35) 7 Dumbbell Power Cleans (50/35) 7 Handstand Push-ups

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2 3

Wednesday, 12 May 2021

Tuesday, 11 May 2021

Monday, 10 May 2021

Friday, 7 May 2021

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100109 Overseas Hwy

Key Largo, FL 33037

(305) 814-5406