January - 2019

Thursday 1/31/19

Conditioning: For Time: 50-40-30-20-10 Jumping Lunges Sit-ups Cool Down: 4 rounds, not for time 1 minute banded plank 1 min. DB Bicep curls

Wednesday 1/30/19

Strength: Bench Press3-3-3-3-3 Conditioning: 5 Rounds for time 8 Dumbbell Hang Clean and Jerk (Left Arm) 8 Dumbbell Hang Clean and Jerk (Right Arm) 12 T2B 20/14 Calorie Bike

Tuesday 1/29/19

Conditioning: Teams of 2 10 Rounds 200m run 2 Rope Climb 45 double-unders 10 Box Jump (24/20)

Monday 1/28/19

Strength: Build to a Heavy Hang Squat Clean Conditioning: For Time: 1,000 Meter Row Directly into… 3 Rounds 21 Ring Dips 15 Deadlifts (135/95) 9 Hang Squat Cleans (135/95)

Friday 1/25/19

Strength: Front Squat 4x4 on the 2 min @ 80-85% Conditioning: 3 Rounds 400m Run 21 Pull ups then 3 Rounds 9 Power Cleans (115/80) 9 Push Jerks

Thursday 1/24/19

Conditioning: For Time: 100 Cal Row 100 Cal Bike 100 Burpees *Every 2 min perform 10 Slamballs

Wednesday 1/22/19

Strength: Strict Press 5-3-1 Conditioning: 13 min AMRAP 10 T2B 10 Strict Press (95/65) 100' Walking Lunge

Tuesday 1/22/19

Conditioning: For Time: 100 Double Unders, 50 Sit ups, 25 Push ups 80 DU, 40 Sit ups, 20 Push ups 60 DU, 30 Sit ups, 15 Push ups 40 DU, 20 Sit ups, 10 Push ups 20 DU, 10 Sit ups, 5 Push ups Post WOD: Handstand progressions 2 Rounds 20 Shoulder taps 30 sec Handstand hold 40 ft Handstand Walk

Monday 01/21/2019

Conditioning: 5 Min AMRAP Buy-in: 50 Wallballs (20/14) 12 Deadlifts (135/95) 12 Lateral Bar Burpees -Rest 5 Min. 5 Min. AMRAP Buy-in: 35 Wallballs (20/14) 9 Deadlifts (185/135) 9 Lateral Bar Burpees -Rest 5 Min. 5 Min. AMRAP Buy-in: 20 Wallballs (20/14) 6 Deadlifts (225/155) 6 Lateral Bar Burpees Congratulations to Erin for placing 5th overall in the scaled division at Wodapalooza this weekend!

Friday 01/18/2019

Good luck to Erin competing at Wodapalooza this weekend! Strength: Push Press 5-5-5 Conditioning: 3 Rounds 20/17 Cal Bike 20 Thrusters (95/65)

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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