July - 2020

Friday, 31 July 2020

Strength: Bench Press 4 Sets X 7 Reps Conditioning: "DT" 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks This Hero WOD is named in honor of US Air Force Staff Sergeant Timothy P. Davis, or "DT" as he was known. He was on his second deployment as a Joint Terminal Attack Controller when he was killed near Bagram, Afghanistan, of wounds suffered when his vehicle encountered an improvised explosive device.

Thursday, 30 July 2020

Conditioning: AMRAP 22: 1 Mile Run Max Rounds of Cindy *Cindy - 5 Pull-ups 10 Push-ups 15 Air Squats Post-WOD: Accumulate 150 Russian Twists (:30 Second Hollow Hold Every Time You Break)

Wednesday, 29 July 2020

Strength: Take 15 Minutes to Build to a Heavy Hang+Power Snatch+OHS Conditioning: AMRAP 10: 50/35 Calorie Bike 100 DUs/150 Singles Max Reps Power Snatch (115/85)

Tuesday, 28 July 2020

Strength: 4 Sets X 10-12 Reps Barbell Row (or Cable Row) Bicep Curls (DB or Cable) Conditioning: For Time: 27-21-15-9 Calorie Row T2B

Monday, 27 July 2020

Conditioning: AMRAP 5: Buy-in: 400 Meter Run Max Rounds: 12 Front Squats (115/85) 6 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-in: 400 Meter Run Max Rounds: 9 Front Squats (135/95) 6 Burpee Box Jump Overs Rest 5 Minutes AMRAP 5: Buy-in: 400 Meter Run Max Rounds: 6 Front Squats (155/105) 6 Burpee Box Jump Overs

Friday, 24 July 2020

Strength: Bench Press 5 X 5 Conditioning: For Time: 70/50 Calorie Row 20 Bar Muscle-ups 40 OHS (95/65)

Thursday, 23 July 2020

Conditioning: AMRAP 20 200 Meter Run, 3 Box Jumps, 3 Power Cleans 200 Meter Run, 6 Box Jumps, 6 Power Cleans 200 Meter Run, 9 Box Jumps, 9 Power Cleans ... Add 3 Reps to Each Consecutive Round (RX Box 24/20, RX Weight 135/95) Post-WOD: On Front Room Machine 4 X 8-12 Reps Bicep Curls Lat Pull-downs

Wednesday, 22 July 2020

Core Work: 4 Rounds, Not For Time: 10 V-ups 10 Tuck-ups 10 Hollow Rocks 10 Arch Rocks Conditioning: 4 RFT: 30 DUs/60 Singles 25 Slamballs (30/20) 20 Burpees

Tuesday, 21 July 2020

Strength: Take 10 Minutes to Work up to a Moderate Complex: 2 Push Jerks Plus 1 Split Jerk (Off The Rack) Conditioning: 18 Minute AMRAP: 1-2-3, 2-4-6, 3-6-9, 4-8-12,... Strict Press Push Press Push Jerk (75/55) 12/8 Calorie Bike (Between Each Round) *Score = Last Round Completed + Current Round Reps

Monday, 20 July 2020

Strength: Back Squat 10-8-6-4-2 Conditioning: Every 2 Minutes X 5 Rounds: 7 T2B 5 Pull-ups 3 Chest to Bar Pull-ups Max Wallballs (20/14)

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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