May - 2020

Monday, 1 June 2020

Strength: Deadlift Take 10 Mins to Build to a Moderate/Heavy Set of 15 Reps Conditioning: AMRAP 20 200M Run 5 Strict Pull-ups 10 Push Press (95/65) 15 Deadlift (95/65)

Friday, 29 May 2020

Strength: EMOM 10 1 Front Squat 3 Back Squats Conditioning: For Time: (25 Minute Cap) 2 Rounds 50 Calorie Bike 50 Calorie Row 50 Burpees

Thursday, 28 May 2020

Conditioning: For Time: 5 Rounds w/ 90 Seconds Rest Between Rounds 100m Single Arm Farmer Carry 50m Walking Overhead Press R Arm 50m Walking Overhead Press L Arm

Wednesday, 27 May 2020

Strength: Deadlift 3 X 10 Conditioning: For Time: 400 Meter Run Directly into, 9-12-15: Deadlfts (185/125) Lateral Barbell Burpees Then, 800 Meter Run Directly into, 15-12-9: Deadlfts (185/125) Lateral Barbell Burpees Then, 400 Meter Run

Tuesday, 26 May 2020

Strength: Build to a moderate/heavy 3 position snatch Conditioning: 10 min AMRAP 10 Box Jumps 10 Hang Power Snatches (75/55)

Memorial Day - 25 May 2020

"The MURPH" For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run Michael Patrick "Murph" Murphy was a US Navy SEAL officer who was awarded the US military's highest decoration, the Medal of Honor, for his actions during the war in Afghanistan.

Saturday, 23 May 2020

Conditioning: For time: Run 1 Mile then, Jog/Walk 1 Mile (Active Recovery) then, For time: Run 1 Mile

Friday, 22 May 2020

Conditioning: For Time: (15 min cap) 21 Clean & Jerks (135/95) 100 Double Unders 21 Clean & Jerks

Thursday, 21 May 2020

Strength: Bench Press 5 X 5 Conditioning: Tabata Jumping Lunges Sit-ups Box Jumps Push-ups

Wednesday, 20 May 2020

Conditioning- For Time: 1 Mile Run 50 Pull ups 30 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