May - 2018

Thursday 5/31/18

Conditioning: 18 min EMOM Min 1: 100m Run Min 2: 10 Burpees Min 3: 45 Double unders Post WOD: 4 Rounds 10 Hammer Curls 30 Sec Ring Plank Rest as needed between rounds

Wednesday 05/30/2018

Strength: 15 min to work up to a Heavy Single Back Squat With a 3 Sec. Pause in the Bottom Conditioning: For Time 50-40-30-20-10 Abmat Sit Ups 25-20-15-10-5 Cal. Row 10-8-6-4-2 Deadlifts (225/155)

Tuesday 05/29/2018

Strength: 1 Snatch Every Minute on the for 10 Minutes *No More than 80% Conditioning: 3 Rounds for Reps 1 Minute Per Station DB Box Step Overs (50/35) (20in) KBS (55/35) Calories on Assault Bike

Monday 5/28/18

Conditioning: Murph 1 Mile Run 100 Pull ups 200 Push ups 300 Squats 1 Mile Run *Heats are at 7, 7:30, 8, 8:30, 9 and 9:30am. We will have yoga at 5:30pm!

Friday 05/25/2018

Strength: Work up to a heavy single push press Then 2x15 DB Bench Press 2x10 Reverse grip barbell row Conditioning: 9 Min. AMRAP 9 Wall Balls (20/14) 3 Power Snatches (135/95)

Thursday 05/24/2018

Conditioning: 20 Min. AMRAP With a Partner, Alternating Rounds 20/15 Cal Air Bike Sprint 5 Burpees 1 Rope Climb Post WOD: 4 Rounds 45 Sec. Banded Plank 10 DB Hammer Curls *Rest as needed Between Rounds

Wednesday 5/23/18

Conditioning: 30 Min. EMOM Min. 1: 12/9 Cal Row Min. 2: 1 Round of "Cindy" (5 pull ups, 10 Push ups, 15 Squats) Min. 3: 1 Round of "D.T." (95/65) (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks)

Tuesday 05/22/2018

Strength: Not For Time (15 Min. Cap) 21-15-9 Strict HSPU 200m Run Bradford Press (45/35) Conditioning: 3 Rounds (12 Min Cap.) 21 Box Jump Overs(24/20) 12 Front Squats (135/95) 6 Bar Muscle Ups

Monday 5/21/18

Strength: 15 min to work up to a Heavy Single Back Squat With a 3 Sec. Pause in the Bottom Conditioning: For time: 1000m Row 75 KBS 50 T2B Level 1- KBS (12kg/15lb); abmat sit ups Level 2- KBS (16kg/12kg); T2P/ T2B or Knees 2 Elbows- must touch Level 3- KBS (24kg/16kg); T2B

Friday 5/18/18

Strength: Work up to a heavy single push press Then 2x15 DB Bench Press 2x10 Reverse grip barbell row Conditioning: For Time 30 HSPU 30 T2B 150' Doulbe KB Walking Lunge (53/35) 300 Double Unders

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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