Call today: (305) 414-5568
1907 NW 79th Ave Doral, FL 33126
3×5 Light Weight
3×2 Medium Weight
3×1 Heavy Weight
27-21-15-9
OHS 95/63
SDHP 95/63
Leg Raises (holding Barbell) NOT WIPERS
Kb Swings 53/35
Find a 10 rep max
8 min time cap
Partner Wod
75 Wallballs (#20/14)
100 m Run together
75 Power Snatches (#75/53)
100m Run together
75 Box Jumps (#24/20)
100m Run
75 T2b
100m Run
EMOM in 30 min
Min 1: 15/12 Cal Row
Min 2: 12/10 Cal BIke
Min 3: 10 Power Cleans 115/83
Min 4: 8 HSPU + Air squats remaining time
Min 5: Plank
Min 6: Rest
2-2-2-2-2
Adding Weight
10 Rounds of
4 STOH (#155/103)
6 Burpees over the Bar
20 Dubs
For Time:
100 Back Squats (from floor) (#95/63)
Everytime you break 10 burpees
then immediately into
3 Rounds of
200m Run
12 Chest 2 Bar Pull ups
24 HRPU
Team of 3
Buy in: 800m Run (Together)
4 Rounds
60 Burpees onto plate
60 KB Swings (#53/35)
60 Cal Bike
60 Goblet Squat (#53/35)
Buy out: 800m Run (Together)
Read MoreAMRAP in 25 Min
10 Cal Bike
10 Single Leg Deadlift (each Leg)
150m Run
150 Jump Rope
200m Ski
20 Cossack Squat (1-1)
25 Lateral hops over parallettes (1-1)
25yd Walking Lunges
Rest 2 Min
EMOM x 15 Min
Min 1: 15 Marching Glute Bridge (1-1)
Min 2: 45 Sec Plank + Toe Touches
Min 3: 20 Back Extensions
Row:
5 rounds of 200m sprint
10-9-8-7-6-5-4-2-1
Push Jerk 135/93
Hang Power Clean 135/93
Deadlift 135/93
5×3
Adding weight
75 Russian Kb swings (#70/53)
50 Thrusters (#75/53)
25 Box Jumps Over (24/20)
400m Run
25 Box Jumps Over
50 Thrusters
75 Russian Kb swings
EMOM X 7 MIN
3 REPS.
Any style from the floor.
Adding weight every round
4 Rounds of:
15 Power Snatches (#95/63)
12 Cal Bike
10 T2B
2 Rounds of
Max Effort Reps
2 min of Power Cleans (#135/93)
1 min rest
2 min of Front Squats (#135/93)
1 min rest
2 min of Burpees
1 min Rest
2 min of Vups
1 min Rest
2 min of Wallballs (#20/14)
1 min Rest
3 Rounds
21 DB Thrusters (#50/35)
12 Box Jumps Over (24/20)
400m Run
Immediately into
2 Rounds
12 DB Step Overs
21 Cal on Bike
200m Run
Immediately into
1 Round
25 Burpees
400m Run
7 Rounds of:
10 Cal Bike
10 Burpee to Squat
15 Cal Row
15 Banded Mountain Climber
200m Run
20 Banded Plank side step
Rest 2 Min
3 Rounds of:
15 Leg Raises
10 Dead Bug (1-2)
15 BFSU
10 Single Leg V-Up (10 each leg)
Buy in 75 BFSU
4 rounds of
27 KB Swings (#50/35)
21 SDHP (#95/63)
15 Cal Row
9 HSPU
Teams of 3
60-40-20
Synchro DB snatches (1 partner plank) (#50/35)
Cal Row (2 Partners in plank)
Synchro Air Squats ( all 3)
Cal Bike
Synchro Leg Raises
Cal Ski ( 2 Partners in Plank)
Partner Wall Balls ( 1 rest) (#20/14)
EMOM x 10 Min
2 Deadlifts +
1 Power Clean +
1 Front Squat +
1 STOH
Add weight
AFTER min 2,4.6, and 8
4 Rounds of
12 Box Jumps (#30/24)
12 Ring Dips
12 Db Front Rack Lunges (1-1) (#50/35)
12 Db Deadlifts (#50/35)
1-1-1-1-1
Find a Heavy Press
7 min Cap
Ascending AMRAP in 20min
5-10-15-20-25-30
Hang Clean N jerk (#135/93)
25-35-45-55-65-75
Dubs
200 m Run
3 Rounds of 800m Run
Rest 30 sec in Between
21-15-9
Squat Cleans (#135/93)
Chest 2 Bar Pull ups
Burpees
4 Rounds of
20 Alt DB Burpee One Arm Snatch (1-2) (#50/35)
200m Run w/ DB
20 Single DB Thruster (10 each side) (#50/35)
100m Run w/ DB
1 Mile Run
Then…
Ascending AMRAP in 30 min
6-10-14-18-22-26-30…
Burpee to Target
Plank Hip Twist
Back Extension
Cal Bike
Tuck ups