Call today: (305) 414-5568
1907 NW 79th Ave Doral, FL 33126
3 rounds…
10 air squat
10 pvc pass through
10 pvc press
10 Broad Jump
4×9 @60%
Partner Wod
Buy In 800m run
200 Wallballs (20/14)
150 Kb Swings (53/35)
100 Box Jump Over (24/20)
50 Pull ups
Buy Out 800m Run
Read More(3+3+3+3) x 3
(1+1+2) x 3, (1+1+1) x 2
10,8,6,4,8,6,4
Read MoreDYNAMIC
60 Double Unders
30 KB Swings 70/55
60 Double Unders
30 Calorie Row
60 Double Under
30 T2B
60 Double Unders
30 Burpees
60 Double Unders
30 T2B
60 Double Unders
30 Calorie Row
60 Double Unders
30 KB Swings
60 Double Unders
Heavy Single for the Day
Heavy Single for the Day
5 X 5
Read MoreAMRAP in 5 min
10 deadlift
5 cal ski
10 good mornings
5 burpees
10 tuck jumps
4-4-4-4-4
adding weight
Goal is to get AT LEAST 50lbs
more than your workout weight
3 Rounds of
15 Box Jumps Over
15 Deadlifts (225/173)
15 Pull ups
400m Run
5 X 1
*Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).
*take 10 seconds to get up to the “down” position and then snatch.
3,3,3,2,2,1
It may be push or Split.
From the Rack.
Work up to a heavy single for the day.
5×3 @ 95% of best snatch
Read More2 rounds
20 shoulder taps
20 mountain climbers
20 push ups
20 jumping jacks
2 inch worms
10-8-6-4-2
HSPU
DB Snatch (1-1) (50/35)
20-20-20-20-20
Cal Row
Cal Bike
Dynamic
3-3-3 @70%
2-2-2 @80%
5 Rounds of
8 Squat Cleans (135/93)
200m Run
8 T2B
40 Dubs
8 Ring Dips
(3+3+3+3) x 3
(1+2+1) x 3, (1+1+1) x 3
5X3 @ 95% of best clean
3 X 10
3 X10
Read More400m Run… then
Push Jerk Drills
4×9 @60% or very light
27-21-15-9-6
Cal Bike
Push Press (95/63)
SDHP (95/63)
VUPs
3 x (3+3+3+3)
(1+1+2) x 2
(1+1+1) x 3
(3+3+3) x 3
5,3,1, 10,10,10
Read More8 cal bike
10 yard crab walk
10 yard duck walk
20 jumping jacks
50 bicycle crunches
Amrap 30min
400 m run
400 m row
10 dB burpees w/press
20 air squat w/ no push up burpees
30 BFUP
2 Rounds of
1 min of Rowing
10 Hang power cleans
1 min of Biking
10 Rev Lunges
30 sec of Ski Erg
10 Shoulder Taps
“Mono’s” 7/13
4 Rounds of
7 Front Squats into 13 Backs
Squats
From Rack!
Rest after every round
(The Goal is not to break… except to change from Front to Back)
RTG 165/103
RX 135/93
15 min AMRAP
10 Front Rack Lunges (1-2) 135/93
10 Hang Power Cleans 135/93
10 Burpees Over the Bar
1K Row Then…
2 Rounds of
10 Power Cleans
10 Air squats
20 min AMRAP
35 Wall Balls
25 Burpees
15 Cal Bike
10 Power Cleans 155/103
AMRAP in 5 Min
15 PVC Good Morning
15 PVC Pass Through
15 Mountain Climber
2 inch worm
4 Rounds of
15 DB Deadlift
15 Cal Row
15 Vups
Straight into
3 Rounds of
12 T2B
12 Ring Rows
12 Ring Dips
12 Alt DB Hang Snatches
3×3,3×2,3×1.
2 x (3+3)
2 x (2+2)
3 x (1+1)
@90% of Snatch
3 X 3
2 Rounds
10 Cal bike
10 Front Squat
10 Push Press
10 tuck jumps
20-15-10-5
Thrusters #95/63
Box Jumps
50-50-50-50
Dubs
3 sets
Single Arm DB Press in Lunge position x 5 straight into a 50 ft Overhead Waiter Walk. Perform press and walk with right arm and then switch to the left.
KB Front Rack Wall Sit March x 30 seconds.
DB Chinese Row x 10
3 sets:
Tempo Goblet Squat x 8. 3 seconds down, 3 second hold.
KB Windmills x 5. Slow and Controlled.
Sand Bag Bear Hug March x 60 seconds.
3 Sets
Parallel L-Sit x 60 sec (accumulation is fine)
Side Plank Lifts x 20 each side
KB Side Bends x 20 each side.
AMRAP in 2 min
Front Squats #75/53
AMRAP IN 2 min
Front Rack Lunges #75/53
AMRAP in 2 min
KB Swings #53/35
AMRAP in 2 min
Wipers (Barbell) #75/53
AMRAP in 2 min
Bar Muscle Ups
AMRAP in 2 min
BFSU
AMRAP in 2 min
Rope Climbs
3 x (3+3)
3,2,2,1,1,1
3×3 @ 90% of best clean
3 Sets
10 Chin ups
10 weighted hip extensions
10 weighted situps
20-16-12
Jumping jacks
Air Squats
Shoulder taps
Pvc pass through
Pvc snatch grip press
3 Rounds of
400m Row
20 Power Snatches #95/63
400m Run
20 Wallballs #20/14