June - 2018

Friday 6/29/18

Strength: Deadlift 3-10 Conditioning: 16 min AMRAP 6 Deadlifts (255/175) 12 T2B 6 HSPU 12 KBS (24kg/16kg)

Thursday 6/28/18

Conditioning: For Time: 800 meter Run 8 Rope Climb 600 meter Run 6 Rope Climb 400 meter Run 4 Rope Climb 200 meter Run 2 Rope Climb Post WOD: 3 Rounds 60 Sec Plank 30 Sec Side Plank (each side) 30 Sec Hollow Hold

Wednesday 6/27/18

Strength: Back Squat 6-6-6 Conditioning: "Macho Man" EMOM for as Long as Possible 3 Power Clean (185/125) 3 Front Squat 3 Push Jerk *Pick a weight you can do for at least 10 mins. If you hit 20 minutes, stop.

Tuesday 06/26/2018

Strength: Ring Skill Complex 3-5 Sets in 10 Minutes: 5 Sec hold in each position 1) False grip bottom of ring row hang 2) False grip top of ring row 3) Bottom of dip feet on box 4) Top of dip feet on box 5)False grip top of ring row 6)False grip bottom of ring row hang Conditioning: 20 Min AMRAP 50 Double Unders 30 Abmat Sit ups 10 Bench Press (135/85)

Monday 6/25/18

Strength: Find a heavy complex of: 2 Hang Snatches + 1 OHS Conditioning: 30-20-10 Hang Squat Snatch (75/55) Box Jump Overs (24/20)

Friday 6/22/18

Strength: Deadlift 4x3 -no more than 90% Conditioning: For time: 100 meter Front Rack Walking Lunge (50/35) Every 10 steps do 3 thrusters

Thursday 6/21/18

Conditioning: 8 min AMRAP Run 1 mile (*Scale to 800m or 1200m if unable to complete mile in under a min) With Remaining time: Max Burpee Box Jumps (24/20) Then: 9 min AMRAP Run 1 mile With Remaining time: Max Burpee Box Jumps (24/20) Then: 10 min AMRAP Run 1 mile With Remaining time: Max Burpee Box Jumps (24/20)

Wednesday 6/20/18

Strength: Back Squat 8-8-8 Conditioning: 3 RFT 10 Dumbbell Snatches- Left Arm (50/35) 3 Bar Muscle ups 10 Dumbbell Snatches- Right Arm 3 Bar Muscle ups

Tuesday 6/19/2018

Strength: EMOM 10 min Odd: 10 Tricep Push Down + 30 Single Unders Even: 10 Bradford Press (65/45) + 30 Single Unders Conditioning: For Time: Run 400 meters 100 Wall Ball (20/14) 50 Toes to Bar 25 Front Squat (155/105) Run 400 meters

Monday 06/18/2018

Strength: Find a heavy 3 Position Clean and Jerk— High Hang, Hang, Floor Conditioning: 15 Min. AMRAP 27/21 Cal. Row 21 Deadlifts (115/75) 15 Burpees 9 Push Press (115/75)

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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