April - 2021

Friday, 30 April 2021

Strength: Deadlift 3 Sets X 3 Reps; Above 80% of 1RM Conditioning: 3 RFT (21 Minute Time Cap) 5 Bar Muscle-ups 10 Bar Facing Burpees 15 Deadlift (225/155) 20 Wallballs (20/14) * Options for Muscle-ups: Strict C2B, Kipping C2B, Strict Pull-ups, Kipping Pull-ups, Seated Ring Rows

Thursday, 29 April 2021

Conditioning: 4 X 5 Minute Rounds 800 Meter Run, Each For Time (5 Minutes Rest Between Rounds) Score = Slowest 800 Meter Run * If Athletes Finish Under 5 Mins, They Will Accumulate Remaining Rest Time. If Over 5 Mins, Athletes Will Lose Rest Time Post-WOD: 10-15 Minutes of Stretching

Wednesday, 28 April 2021

Conditioning: AMRAP 25 15/12 Calorie Bike 1 Round of "Cindy" 3-6-9-12-15... Power Clean & Jerks (135/95) Score = Total # of Clean & Jerks * 1 Round of "Cindy": 5 Pull-Ups 10 Push-Ups 15 Air Squats

Tuesday, 27 April 2021

Strength: Bench Press 8-8-4-4-2-2 *Ascending Weight Starting @ 70% of 1RM Conditioning: For Time (18 Minute Time Cap) 250 Meter Row 24-18-12-6 Single DB Front Rack Lunges (50/35) TTB

Monday, 26 April 2021

Strength: Snatch Complex Take 10-15 Minutes to Build to a Heavy Hang + Full + Overhead Squat Conditioning: AMRAP 10 10 Box Jump Overs (24/20) 10 Hang Squat Snatch (95/65)

Friday, 23 April 2021

Strength: Deadlift 10-8-6-4-2 Conditioning: 10 RFT (20 Minute Time Cap) 3 Power Clean & Jerks (135/95) 6 Lateral Barbell Burpees 9 KBS (53/35)

Thursday, 22 April 2021

Conditioning: AMRAP 25 400 Meter Run 30 AbMat Sit-ups Post-WOD: 4 Sets X 6 Reps of - Bicep Curls Cable Rows

Wednesday, 21 April 2021

Conditioning: AMRAP 18 10 Wallballs (20/14) 10 DB Box Step-ups (20" all / 50/35) 10-20-30-40-50.... Single-arm DB Hang Clean & Jerks (Switch Arms Every 5 Reps) - Continue to Add 10 Reps to The DBHC&J Until Time Expires, Score is Total DBHC&J’s Post-WOD: 3 Rounds 12 Hollow Rocks 10 Tuck-ups 8 V-ups

Tuesday, 20 April 2021

Conditioning: AMRAP 5: Buy-in: 500/400 Meter Row, Into Max Rounds of 30 DUs/50 Singles 5 Power Snatches (135/95) - Rest 5 Minutes AMRAP 5: Buy-in: 500/400 Meter Row, Into Max Rounds of 30 DUs/50 Singles 10 Power Snatches (95/65) - Rest 5 Minutes AMRAP 5: Buy-in: 500/400 Meter Row, Into Max Rounds of 30 DUs/50 Singles 15 Power Snatches (75/55)

Monday, 19 April 2021

Strength: Back Squat 3 Sets X 4 Reps; 78-82% of 1RM Conditioning: "Cindy" AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats

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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