September - 2020

Thursday, 1 October 2020

Strength: Rope Climb Practice Take 10 Minutes to Practice Rope Climbs Conditioning: AMRAP 18: 20/15 Calorie Bike 15 Slam Balls (30/20) 2 Rope Climbs * If you plan to climb the outside ropes, please plan accordingly to protect your legs/shins (i.e. knee sleeves, long sleeve socks, ladies - leggings)

Wednesday, 30 September 2020

Conditioning: AMRAP 5 X 3 Rounds: ** 5 Minutes Rest Between Rounds ** 200 Ft. Walking Lunges 200 Meter Wreck-bag Run (70/50) Time Remaining - Max Calorie Row ** Score = Total Calories ** Post-WOD: 4 Rounds 12 Hollow Rocks 10 V-ups 8 Tuck-ups

Tuesday, 29 September 2020

Strength: Bench Press 4 X 12 Conditioning: For Time - 21-15-9 Hang Snatch (95/65) Hand Release Push-ups Then, Directly Into: 21-15-9 Push press (95/65) Hand Release Push-ups

Monday, 28 September 2020

Strength: 8 Minute EMOM: 3 Tempo Front Squats (2 Secs Down, 2 Sec Pause at Bottom) ** No More Than 70% of Max. ** Conditioning: 10 RFT: 15 Wallballs (20/14) 200 Meter Run ** 25 Minute Time Cap **

Friday, 25 September 2020

Conditioning: 3 Rounds: 3 Burpee Box Jumps (24/20) 6 Goblet Squats (53/35) 9 Deadlifts (155/105) Followed by 50/35 Calorie Row Then, 3 Rounds: 3 Burpee Box Jumps (24/20) 6 Goblet Squats (53/35) 9 Deadlifts (155/105) Followed by 50/35 Calorie Row Then, 3 Rounds: 3 Burpee Box Jumps (24/20) 6 Goblet Squats (53/35) 9 Deadlifts (155/105)

Thursday, 24 September 2020

Strength: Dumbbell Bench Press 4 X 6 Conditioning: 400 Meter Single Arm (SA) KB Farmers Carry (53/35) 30 Push-ups 30 Ring Rows 200 Meter SA KB Farmers Carry 20 Push-ups 20 Ring Rows 100 Meter SA KB Farmers Carry 10 Push-ups 10 Ring Rows

Wednesday, 23 September 2020

Conditioning: AMRAP 3: 200 Meter Run, 15 Bar Over Burpees, Then Max OHS (65/45) - Rest 3 Minutes AMRAP 3: 200 Meter Run, 12 Bar Over Burpees, Then Max OHS (75/55) -3 Minutes Rest AMRAP3: 200 Meter Run, 9 Bar Over Burpees, Then Max OHS (95/65) -3 Minutes Rest AMRAP 3: 200 Meter Run, 6 Bar Over Burpees, Then Max OHS (115/75) * Score is Total Number of OHS *

Tuesday, 22 September 2020

Conditioning: For Time: 3 Mile Bike 2,000 Meter Row 150 DUs/250 Singles 50 TTB (30 Minute Time Cap) Post-WOD: 3 Rounds 10 GHDs 20 Hollow Rocks 30 Russian Twists

Monday, 21 September 2020

Strength: Back Squat 5 X 4 Conditioning: 3 RFT 21 Thrusters (95/65) 21 Pull-ups (15 Minute Time Cap)

Friday, 18 September 2020

It's Coach Joe's Birthday!!! Strength: Take 10 Minutes to Build to a Heavy Complex: Snatch High Pull, Hang Snatch, Snatch Conditioning: AMRAP 14 10 Bar Facing Burpees 10 Power Snatch (75/55)

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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