June - 2020

Wednesday, 1 July 2020

Strength: Deadlift 10-8-6-4-2 Conditioning: 10 Minute AMRAP 50 ft. Walking Lunges w/Wallball or 20 Alternating Forward Lunges w/Wallball 25 Wallballs (20/14) 50 Double Unders/75 Singles

Tuesday, 30 June 2020

Strength: Bench Press 3 Sets X 7 Reps Then, 3 Sets X 3 Reps Conditioning: Hero WOD J.T. 21-15-9 HSPUs Ring Dips Push Ups * This WOD is named in honor of Navy SEAL and Hospital Corpsman First Class, Jeffrey Taylor, who was killed 15 years ago, yesterday, in a rescue mission in Afghanistan. The mission, Operation Red Wings, was conducted to rescue four fellow SEALS that were under attack, including Michael Murphy, for whom the Murph is named after. That day, eleven Na

Monday, 29 June 2020

Strength: Take 10-15 Minutes to Build to a Heavy Hang Clean & Jerk Conditioning: 5 Rounds for time 12 Hang Power Clean & Jerks 9 Thrusters 6 Power Snatches (RX 75/55)

Friday, 26 June 2020

Strength: Back Squat 3 Sets X 6 Repetitions then, 3 Sets X 3 Repetitions Conditioning: AMRAP 20: 200 Meter Run 15 Slam Balls (30/20) 10 Toes To Bar

Thursday, 25 June 2020

Strength: Dumbbell Bench Press & Single Arm Dumbbell Row 5 Sets X 6-8 Repetitions Conditioning: AMRAP 3 X 5 Rounds: (90 Seconds Rest Between Rounds) 250 Meter Row 12 Box Jumps (24/20) Kettlebell Swings (53/35) * Score is Total Kettlebell Swings in Time Remaining Each Round

Wednesday, 24 June 2020

Gymnastics Skill Work: Take 10 minutes to work on or practice Handstand Holds, Handstand Shoulder Taps, HSPUs, or Handstand Walks Conditioning: For Time: (20 Minute Cap) 5 Rounds - 30 Double Unders 15 Thrusters (75/55) Directly Into, 5 Rounds - 30 Double Unders 15 Overhead Squats (75/55)

Tuesday, 23 June 2020

Complete As Much As Possible in 20 Minutes: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats *Try to go for as long as possible for unbroken sets

Monday, 22 June 2020

Strength: Build to a Heavy Snatch + Power Snatch Conditioning: For Time: 40 Calorie Bike 9 Power Snatches (75/55) Rest 3 Minutes 30 Calorie Bike 7 Power Snatches (95/65) Rest 2 Minutes 20 Calorie Bike 5 Power Snatches (115/75) Rest 1 Minute 10 Calorie Bike 3 Power Snatches (135/95)

Friday, 19 June 2020

Strength: Front Squat Take 15 minutes to build to a heavy set of 10 reps Conditioning: 3 RFT: 20 Front Squats (135/95) 7 Muscle Ups (or Burpee Pull-ups)

Thursday, 18 June 2020

Conditioning: 3 Rounds For Reps: 1 Minute DUs 1 Minute AbMat Sit-ups 1 Minute Push-ups 1 Minute Dumbbell Box Step-ups (50/35, 20") 1 Minute Calorie Row 1 Minute Rest

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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