Call today: (305) 414-5568
1907 NW 79th Ave Doral, FL 33126
4 Rounds of
Circuit Style (1.45 W/0.15 R)
1: AMRAP of 3 Cal Ski +3 Push ups + 3 V Ups
2: 150m Run + No push up burpee in remaining time
3: Zig Zag with Jump over Parallette
4: 150 Jump Rope + Sit-up with hip lift in remaining time
5: AMRAP of 3 Cal Bike + 3 Burpee to Squat + 3 Jumping Lunge (1-1)
Set 1- 3 ROUNDS
15 banded KB swing (focus glute)
12 bounce squat (V) (1 bounce-1 full)
Set 2- 3 ROUNDS
15 RDL
15 close squat
Set 3- 3 ROUNDS
15 banded hip thrust
20 bounce walking lunges
Partner Workout
8 Rounds (each Partner)
10 power clean (75/55)
10 Burpees over the bar
10 Snatches (75/55)
U go, I Go: Each partner has to complete a full round
Partner Workout
8 Rounds (each Partner)
10 power clean (75/55)
10 Burpees over the bar
10 Snatches (75/55)
U go, I Go: Each partner has to complete a full round
3 rounds of
12 single arm strict press (alternating, other arm on hold at top)
12 weighted toe touches
12 db plank row + push up
Into – 100 shoulder Taps (1-1)
Into – 3 rounds of
12 Single arm chest press (alternating, other arm on hold at top)
12 v ups
12 hammer curl
Set 1- 3 ROUNDS
12 Bounce sumo squat to calf raises
15 RDL
12 lunges (each leg) (focus glute)
20 band seated hip abduction
Set 2 – 3 ROUNDS
15 goblet close squat
20 squat jacks (Banda)
10 low plank kick backs (1-1)
Set 3- 3 ROUNDS
12 tempo squat en V (down in 3 sec)
30sec lateral steps (Banda)
Every 2 Min x 5 Sets
2 Split Jerk (from the floor)
Adding Weight
AMRAP in 17 Min
6 STOH
6 BMU or 6 Burpee Pull ups
400m Run
Add Weight every Round
M: 95-115-135-155-175
F: 65-85-95-105-125