April - 2018

Monday 04/30/2018

Strength: Take 15 min to find a Heavy Single Front Squat Conditioning: For Time:9 Min Cap 12 Power Cleans (185/125) 6 Rope Climbs 9 Power Cleans 4 Rope Climbs 6 Power Cleans 2 Rope Climbs Post WOD: 2x15 Dumbbell Split Squats 2x 15 GHD Hip Extensions

Friday 4/27/18

Strength: Find a 3 RM bench press -Then- SA DB Rows 2x 15 -Then- Dumbbell Z Press 2x10 Conditioning: 3 RFT 20/15 Cal Bike 10 Atl. Hang DB Clean and Jerk (50/35) 5 Bar Muscle ups

Thursday 4/26/18

Conditioning: Team Triple 3s For time with a partner: 3K Row 300 DU 3 Mile Run (Run 1.5 mile together)

Wednesday 4/25/18

Conditioning: AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (185/135) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (225/155) 9 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 200 Meter Run 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

Tuesday 04/24/2018

Strength: 10 Min. EMOM Odd: Beginner: 6-8 HSPU on Box Intermediate: 6-8 Kipping HSPU Advanced: 6-8 Strict HSPU Even: Beginner: 5 Beat Swings + 15sec. Hollow Hold Intermediate: 8 Knees to Elbow Advanced: 8-10 T2B Conditioning: For Time 21-15-9 KBS (55/35) Box Jumps (24/20) Shoulder to Overhead (95/65)

Monday 4/23/18

Strength: Take 15 min to find a Heavy Single Front Squat Conditioning: Jackie For time (10 min time cap) 1000m Row 50 Thrusters (45/35) 30 Pull ups Post WOD: 2x15 Dumbbell Split Squats 2x 15 GHD Hip Extensions

Friday 04/20/2018

Strength: 10 Min to work up to heavy single Strict Press Then: 2 rounds 10 DB Bench Press -Rest 60 Sec. 15 Bent Over Barbell Rows -Rest 90 Sec. Conditioning: For Time: 15-12-9-6-3 Power Snatches (95/65) Pull Ups

Thursday 04/19/2018

Conditioning: 18 Min. AMRAP 21/15 Cal Bike 18 Walking Lunges 15 Slamballs (30/20) 12 Hand Release Push Ups Post WOD: 4 Rounds 20 Weighted sit ups 20 Leg Lifts 20 Russian Twists Max Effort Plank ( No more than 2 mins)

Wednesday 4/18/18

Strength: 10 min EMOM 1 Power clean and jerk* Begin at 60% and add weight each minute Conditioning: For time with a partner: 50 calorie row 50 box jump overs, (24/20) 50 deadlifts (185/125) 50 wall-ball shots (20/14) 50 ring dip 50 wall-ball shots 50 deadlifts 50 box jump overs 50 calorie row Time cap: 21 minutes

Tuesday 4/17/18

Strength: EMOM 10 min Odd: 10 Tricep Push Down + 30 Single Unders Even: 10 Bradford Press (65/45) + 30 Single Unders Conditioning: 12 min AMRAP 6 KBS (70/55) 12 T2B 48 DU

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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