November - 2019

Friday, 29 November 2019

Strength: Bench Press 3 X 5 Conditioning: 3 Rounds 1:00 Wallballs (20/14) 1:00 Single DB Snatches (50/35) 1:00 Box Jumps (24/20) 1:00 Single DB Clean & Jerks (50/35) 1:00 Calorie Row 1:00 Rest

Thanksgiving Day, 28 Nov 2019

"Thanksgiving With The Girls" For Time: Angie's House - 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Air Squats Helen's House - 400 Meter Run 21 KBS (53/35) 12 Pull-ups Fran's House - 15 Thrusters (95/65) Nancy's House - 400 Meter Run 15 Overhead Squats (95/65) Grace & Isabel's House - 20 Ground-To-Overhead (95/65) Kelly's House - 400 Meter Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)

Wednesday, 27 November 2019

Conditioning: Teams of 2/AMRAP 20 - Station 1: Max Calorie Bike (Legs Only) Station 2: 30 AbMat Sit-ups 200 Foot Farmers Carry (70’s/50's) *Score is Total Team Calories. Partner A Bikes, Partner B Completes AbMats & Carry. Partners Switch When Station 2 is Complete.

Tuesday, 26 November 2019

Conditioning: 3 Rounds: 1600 Meter Bike (1 Mile) 800 Meter Row 400 Meter Run 20 Burpees

Monday, 25 November 2019

Strength: Build to Heavy Complex 3 Power Cleans 3 Front Squats 3 Push Jerks Conditioning: AMRAP 12 3 Rounds of Macho Man (115/85) 15 Toes to Bar *Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Friday, 22 November 2019

Conditioning: Teams of 2 12 Rounds For Time - 12 Alternating DB Snatches (50/35) 12 Lateral Burpees Over DB 12 X 10 Meter Shuttle Runs * Partners Switch After Fully Completed Rounds (6 Each)

Thursday, 21 November 2019

Conditioning: 5 Rounds Max Bodyweight Bench Press Max Strict Pull-ups Calorie Bike (20/15)

Wednesday, 20 November 2019

Strength: Build to a Heavy Complex - 1 Pausing Back Squat (3 Seconds) + 1 Back Squat Conditioning: 3 Rounds For Time - 30 Slamballs (30/20) 20 Single Dumbbell Box Step-ups 400 Meter Run

Tuesday, 19 November 2019

Conditioning: For Time 10-20-30-40-50 Double Unders AbMat Sit-ups After Each Set - Rope Climbs (1-2-3-4-5)

Monday, 18 November 2019

Strength: Build to a Heavy Complex - 1 Hang Power Clean + 1 Clean Conditioning: AMRAP 12 9 Hang Power Cleans (115/85) 12 Push-ups 15 Deadlifts (115/85)

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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