March - 2018

Friday 3/30/18

Strength: Deadlifts 3-3-3 Conditioning: For Time 30 Deadlifts (185/125) 30 Box Jump Overs (24/20) 30 Front Squats (135/95) 30 Box Jump Overs 30 S2OH (115/75) 30 Box Jump Overs

Thursday 03/29/2018

Conditioning: 4 Min AMRAP For Calories 50 Burpees With remaining time, max cal. on bike Rest 4 Min. 4 Min AMRAP for Reps 50 Cal. Bike With remaiing time, max burpees Post Wod: 4 Rounds 10 Hollow Rocks 10 Tuck Ups 10 V-ups 30 second Plank Hold

Wednesday 3/28/18

Strength: Front Squat 2-2-2-2 Conditioning: 6 Rounds 200m Run 10 Hang Power Cleans (115/75) 10 T2B

Tuesday 3/27/18

Conditioning: 20 min EMOM Min 1: 3 Rope Climbs Min 2: 7 DB Push Jerk Min 3: 9 HSPU Min 4: 11 DB Front Squats Post WOD: 3 Rounds 15 Hip Extension 45 sec Banded Plank

Monday 03/26/2018

Strength: Snatch Pull + Power Snatch 1-1-1-1-1 Conditioning: For Time 21-18-15-12-9-6-3 Kettlebell Swing (70/55) Ring Dips

Friday 03/23/2018

Conditioning: For Time OPEN 18.5 7-min. AMRAP 3-6-9-12-15-18-21-etc. of: Thrusters (100/65) Chest-to-bar pull-ups

Thursday 03/22/2018

Conditioning: For Time 21-18-15-12-9-6-3 Cal. Row Cal. Air Bike Burpees (No Push-Up) Post Wod: 3 Rounds 10 Hollow Rocks 10 Tuck Ups 10 V-ups 20 second Hollow Hold

Wednesday 3/21/18

Strength: Close Grip Bench Press 3-3-2-2-1-1 Conditioning: 7 min AMRAP 15 Slamballs (30/20) 15 Push ups

Tuesday 03/20/2018

Strength: 12 min E90S: Beginner: 3 Jumping Pull ups + 3 Ring Pull ups Intermediate: 6-8 Kipping Pull ups Advance: 6-8 Chest 2 Bar (Unbroken) Conditioning: For Time 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) Run 200m After Each Set

Monday 03/19/2018

Strength: Take 15 Min. To Work Up To a Heavy 3 Back Squat Conditioning: 2 Rounds for Time 25 Cal Row 100 Double Unders 50 Abmat Sit Ups 25 Alternating Dumbbell Snatches (50/35)

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2 3

Monday, 8 March 2021

Friday, 5 March 2021

Thursday, 4 March 2021

Wednesday, 3 March 2021

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100109 Overseas Hwy

Key Largo, FL 33037

(305) 814-5406