October - 2020

Friday, 30 October 2020

Strength: Strict Press 5-5-3-3-1-1 Conditioning: AMRAP 12 3, 6, 9, 12, 15,... Push Press (115/85) TTB Calorie Bike

Thursday, 29 October 2020

Conditioning: For Time 100 Meter Single Arm KB Overhead Carry 50 Push-ups 50 Slam Balls 400 Meter Single Arm Farmers Carry 25 Slam Balls 25 Push-ups 100 Meter Single Arm Overhead KB Carry Post-WOD: 3 x 15 DB Bench Press Cable Row

Wednesday, 28 October 2020

Strength: Thrusters Build up to a Heavy Set of 3 Thrusters Conditioning: 7 RFT 200 Meter Run 7 Thrusters (95/65) 7 Bar Facing Burpees

Tuesday, 27 October 2020

Conditioning: 4 RFT 500 Meter Row 50 Sit-ups 3 Rope Climbs (Bring Long Socks, Knee Sleeves, Ladies - Leggings) Post-WOD: Accumulate 100 Hollow Rocks :30 Second Plank Every Time Athlete Breaks Hollow Rocks

Monday, 26 October 2020

Strength: Back Squat 3 Sets X 4 Reps then, 3 Set X 2 Reps Conditioning: Helen 3 RFT: 400 Meter Run 21 KBS (53/35) 12 Pull-ups

Friday, 23 October 2020

Strength: Snatch 3-2-1-1-1 Conditioning: On the 3:00 X 7 Rounds 12 Thrusters (75/55) 9 Power Snatches (75/55) 7 Bar Over Burpees

Thursday, 22 October 2020

Conditioning: On the 10:00 X 3 Rounds 400 Meter Run 30/24 Calorie Row 200 Meter Wreck Bag Run 20 Wreck Bag Lunges (Wreck Bag Weight - 70/50)

Wednesday, 21 October 2020

Strength: Build To A Heavy 3 Hang Cleans Conditioning: AMRAP 15 15 Power Cleans (95/65) 30 DUs/60 Singles 15 Wallballs (20/14) 30 DUs/60 Singles

Tuesday, 20 October 2020

Conditioning: 4 RFT 1/2 Mile Bike 5 Ring Muscle Ups 1/2 Mile Bike 10 Jerks (155/105) Post-WOD: 150 Weighted Sit-ups (25/15) * Every Time Athlete Breaks, 20 Russian Twists

Monday, 19 October 2020

Conditioning: Front Squat 5-5-3-3-3-1-1-1-1-1 Then, For Time: 1 Mile Run

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2 3

Tuesday, 22 June 2021

Monday, 21 June 2021

Friday, 18 June 2021

Thursday, 17 June 2021

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100109 Overseas Hwy

Key Largo, FL 33037

(305) 814-5406