April - 2020

Friday, 1 May 2020

CFKL AT HOME AMRAP 20: 9 Push-ups 15 Single DB or Odd Object Rows 21 Air Squats • Minutes 0-10: Wear Pack or Weight Vest, Minutes 11-20: Bodyweight

Thursday, 30 April 2020

CFKL AT HOME For Time: 50 Burpees 1 Mile Run 75 Alt DB Power Snatches or Odd Object G2OH 1 Mile Run 100 Meter Walking Lunge

Wednesday, 29 April 2020

CFKL AT HOME For Time: (On the 0:00) 21 Burpees, 1 Round DB or Odd Object DT 18 Burpees, 1 Round DB or Odd Object DT 15 Burpees, 1 Round DB or Odd Object DT 12 Burpees, 1 Round DB or Odd Object DT For Time: (On the 10:00) 21 Air Squat Hops Over DB, 1 Round DB or Odd Object DT 18 Air Squat Hops Over DB, 1 Round DB or Odd Object DT 15 Air Squat Hops Over DB, 1 Round DB or Odd Object DT 12 Air Squat Hops Over DB, 1 Round DB or Odd Object DT * 1 Round DB or Odd Object

Tuesday, 28 April 2020

CFKL AT HOME 3 Rounds: 25 Strict Pull-ups or 50 Odd Object Rows 400 Meter Run 50 Sit-ups 800 Meter Run

Monday, 27 April 2020

CFKL AT HOME Deck of Cards Diamonds = DB Snatches Clubs = Box Step-ups Hearts = Burpees Spades = DB Thrusters RX: 35/25 25 Minute Cap No Jokers Aces = 11 Reps

Saturday, 25 April 2020

CFKL AT HOME Every 5 Minutes x 5 Sets: 200 Meter Run 15 Burpees 200 Meter Run

Friday, 24 April 2020

CFKL AT HOME AMRAP 12: 2 Double DB Power Cleans 2 Double DB Thrusters 30 DUs/ 45 SUs 4 Double DB Power Cleans 4 Double DB Thrusters 30 DUs/ 45 SUs 6 Double DB Power Cleans 6 Double DB Thrusters 30 DUs/ 45 SUs ... Add (2) Reps to DB Movements Each Round

Thursday, 23 April 2020

CFKL AT HOME Tabata - 8 Rounds (20 Seconds On + 10 Seconds Off): Single DB S2OH - Alt Sides Each Rep Sit-ups Push-ups Air Squats

Wednesday, 22 April 2020

CFKL AT HOME Every 3 Minutes x 7 Rounds: 12 Alt DB Power Snatches 6 Lateral DB Burpees 12 Alt DB Reverse Lunges 6 Lateral DB Burpees

Tuesday, 21 April 2020

CFKL AT HOME For Time: 20 Strict Pull-ups 400 Meter Run 40 Double DB Power Cleans 800 Meter Run 40 Double DB Push Jerks 400 Meter Run 20 Strict Pull-ups *Mod for Pull-ups: DB Rows 40 Reps

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2 3

Friday, 16 April 2021

Thursday, 15 April 2021

Wednesday, 14 April 2021

Tuesday, 13 April 2021

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100109 Overseas Hwy

Key Largo, FL 33037

(305) 814-5406