August - 2019

Friday, 30 August 2019

Strength: With a Partner 10 Minute AMRAP Wreck Bag Back Squats Conditioning: For Time 100 Double Unders 800 Meter Run 60/45 Calorie Row

Thursday, 29 August 2019

Conditioning: 20 Minute AMRAP 30 Hang Power Cleans (95/65) 30 Push Presses (95/65) 30/21 Calorie Bike 30 Toes to Bar

Wednesday, 28 August 2019

Conditioning - 5 Minute AMRAP: Buy-in: 50 Wall Balls (14/10) 12 Deadlifts (135/95) 12 Lateral Barbell Burpees Rest 5 Minutes 5 Minute AMRAP: Buy-in: 35 Wall Balls (14/10) 9 Deadlifts (155/105) 9 Lateral Barbell Burpees Rest 5 Minutes 5 Minute AMRAP: Buy-in: 20 Wall Balls (14/10) 6 Deadlifts (185/135) 6 Lateral Barbell Burpees

Tuesday, 27 August 2019

Strength: Bench Press 10-8-6-4-2 Conditioning: Teams of 2 3 Rounds 200 Meter Run 400 Meter Run 600 Meter Run Each athlete does each interval Rest while your partner works

Monday, 26 August 2019

Strength: Build to a heavy single for the complex - Hang Power Snatch + Power Snatch + Overhead Squat Conditioning: For Time 10 Rounds of "Cindy" 50/35 Calorie Row 30 Power Snatches (95/65) 1 Round of "Cindy": 5 Pull-ups 10 Push-ups 15 Air Squats

Friday, 23 August 2019

Strength: Back Squat Build to a heavy set of 10 reps Conditioning: For time 50/35 Calorie Row 50 Burpees 50 Slam Balls (30/20) 50 Burpees 50/35 Calorie Row

Thursday, 22 August 2019

Conditioning: 5 Rounds for Time 10 Strict Handstand Push-ups (HSPU) 20 Russian Kettlebell Swings (70/53) 30 ABMAT Sit-ups 40 Double Unders (Dumbbell Strict Press scale for strict for HSPU)

Wednesday, 21 August 2019

Conditioning: 25 Minute AMRAP With a Team of 3 10 Wreck Bag to Shoulder 15 Wreck Bag Hop-overs 10 Wreck Bag Step-ups (20" Box) 70/50 Wreck Bag Partners complete full rounds

Tuesday, 20 August 2019

Strength: Bench Press Build to a heavy set of 3 reps Conditioning: Tabata - 8 Rounds of 20 Seconds Work/10 Seconds Rest Strict Pull-ups Bike for Calories Push-ups Bike for Calories

Monday, 19 August 2019

Strength: Hang Power Snatch X2 1-1-1-1-1 Conditioning: 3 Rounds 400 Meter Run 12 Dumbbell Power Snatches (50/35) 21 Single Dumbbell Squats (50/35)

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2 3

Friday, 26 February 2021

Thursday, 25 February 2021

Wednesday, 24 February 2021

Tuesday, 23 February 2021

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100109 Overseas Hwy

Key Largo, FL 33037

(305) 814-5406