December - 2018

Friday 12/28/2018

Strength: Bench Press Build to a heavy 5 Conditioning: 12 Min. AMRAP 5 Strict HSPU 10 Hang Power Cleans (95/65) 15 Deadlifts (95/65)

Thursday 12/27/2018

Strength: Back Squat 4-4-4 Conditioning: 3 Rounds 400m Run 50 Double Unders 25 DB Thrusters (20/15)

Wednesday 12/26/18

Conditioning: Vance's 30 years of service celebratory WOD 22 min AMRAP 22 Cal Bike 11 Power Cleans (135/95) 5 Tire Flips 1 Rope Climb Today's WOD is celebrating Vance's 30 years of service in the military. We are collecting donations for the 22 Until None Project which is working to end Veteran Suicides from PTSD. There will be a container at the gym to donate or you can visit 22untilnone.org to make a donation! Thank you for your service Vance!

Monday 12/24/18

Conditioning "Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest three minutes between each round.

Friday 12/21/18

Conditioning: 12 Days of Christmas 1. Bar Muscle up (Scale: Wall Walk) 2. Burpees 3. Thrusters (95/65) 4. Box Jumps (24/20) 5. T2B 6. Hang Power Cleans (95/65) 7. Slamballs (30/20) 8. KBS (24 kg/16 kg) 9. DU 10. Single Arm DB Push Press (50/35) 11. Pull-ups 12. Snatches (95/65)

Thursday 12/20/18

Conditioning: 3 Rounds 4 min AMRAP 250m Row 8 cycles of: Lunges, lunges, squat, squat with a plate (45/25) Rest 2 min 4 min AMRAP 15/12 Cal Bike 8 Push ups 8 Ring Rows

Wednesday 12/19/18

Strength: Bench Press 5x3 Conditioning: 2 RFT 50 DU 25 Hang Power Cleans (95/65) 50 DU 25 Push Press 50 DU 25 T2B

Tuesday 12/18/18

Conditioning: For time: 800m Run 20 DB Box Step Overs (50/35) 40 KBS (55/35) 800m Run 20 Strict HSPU 40 KB Deadlifts (50/35) 800m Run 20 DB Box Step overs 40 KBS Cool Down: 4 Rounds (not for time) 10 Sec Dual KB Hollow Hold 10 Sec Dual KB Hollow Flutter Kicks 10 Sec Dual KB Hollow Rocks

Monday 12/17/18

Strength: 10 min EMOM - 1 Snatch: start at 60% and add 10lbs each min Conditioning: For Time: 15-12-9-6-3 Power Snatch (115/75) Bar Facing Burpees

Friday 12/14/18

Strength: Deadlift 2-2-2 Conditioning: For Time: 1-10 T2B 10-1 Deadlifts (225/155)

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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