October - 2018

Wednesday 10/31/18

Strength: Find a 20 RM Front Squat Conditioning: For time: 800m Run 30 Power Cleans (155/105) 800m Run

Tuesday 10/30/18

Conditioning: 20 min EMOM Min 1: 10 Deadlifts (185/125) Min 2: 15 Box Jumps Min 3: 20 Ring Rows Min 4: Max Row Min 5: Rest Cool Down: Accumulate the following in any order or rep scheme: 100 Band Pull Apart 100 Abmat Sit Up 100 Band Face Pull

Monday 10/29/18

Strength: Split Jerk 5x2 on the 3 min Conditioning: 12 min AMRAP 8 Rt Arm DB Push Press (50/35) 8 Lt Arm DB Push Press 12 T2B 30 DU

Friday 10/26/18

Strength: Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 Conditioning: 7 min AMRAP Wallballs (20/14) On the Minute: 5 Deadlifts (225/155)

Thursday 10/25/18

Conditioning: 5 min AMRAP Buy-In: 400 Meter Run Followed By… 21 Pull-ups 21/15 Calorie Bike Rest 5 Minutes 5 min AMRAP: Buy-In: 400 Meter Run Followed By… 15 Toes to Bar 15/10 Calorie Bike Rest 5 Minutes 5 min AMRAP 5: Buy-In: 400 Meter Run Followed By… 9 Pull-ups 9/6 Calorie Bike

Wednesday 10/24/18

Strength: Bench Press 5-5-5-5-5 Conditioning: 5 RFT 15/10 Cal Row 30 Abmat Sit Ups

Tuesday 10/23/18

Conditioning: Filthy Fifty For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders

Monday 10/21/18

Strength: Front Squats 11-9-7 Conditioning: Tiger Blood 3RFT 10 Clean and Jerks (135/95) 400m Run

Friday 10/19/18

Strength: Snatch Balance 3x3 Conditioning: 21-18-15-12-9 Hang Power Snatch (75/55) Wallballs (20/14)

Thursday 10/18/18

Conditioning: 3 RFT 400m Run 30 Push ups 3 Rope Climbs (Rx+= Legless) Post WOD: 5 Rounds :20 sec L-Sit :15 sec Ring Support :10 sec Hold at Bottom of Ring Dip Rest as needed between rounds

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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