Call today: (305) 414-5568
1907 NW 79th Ave Doral, FL 33126
4 Rounds
15 Jumping Jacks
12 Wind Mills
9 But Kicks (1-1-2-2)
6 Toy Soldiers
3 Inch Worms
AMRAP in 9 Min
5 Ring Rows
7 Push Ups
9 Air Squats
Rest 3 Min
AMRAP in 9 Min
5 Ski Shuffles (Back + FWD = 1)
7 Cal Bike
9 DB Thruster
Rest 3 Min
AMRAP in 9 Min
5 Med ball Straight Leg Sit Ups
7 Med Ball Ground To Over Head
9 Box Step Overs
Shuttle Run Drills
Then
Specific Warm Up
EMOM X 30
M1: 9 Hang Power Clean 155/105#
M2: 12 Single Arm DB STOH 70/50#
M3: 18 BF Sit Ups
M4: 24 Lunges
M5: 30 Double Unders
50%, 60%, 70%, 80%: 1 x 3
90% 2 x 2
95%
90% 1 x 2
95% 1 x 2
100% 1 x 2
65% 3 x 1
Abs with Gabe
Read MoreDynamic
AMRAP in 30 Min
100m Run
30 No Push Up Burpee
100m Run
30 Hanging Knee Raise
100m Run
30 KB Swing
100m Run
30 Alt Split Leg Sit Ups
20s On / 10s Off
Complete 3 Rounds At Each Station before switching
Piroutte L Sit Hold
Jump Tucks
Med Ball Russian Twist
2 Rounds
Beg: Learn To Support
Int: Practice Rope Climbs
Adv: 3 X L Sit Rope Climbs / Legless
40s On / 20s Off X 16
Front Squats 75/55#
Ring Rows
Single Leg Box Step Up 24/20#
Plank 2 Push UP
50%, 60%, 70: 1 x 5
75%: 3 x 3
65%: 3 x 3
2 SETS
russian twist x 30
tuck ins x 12
v ups x 10
toe touches x 20
leg raises x 15
20s On / 10s Off X 16
BF SIt Ups
Mountain Climbers
Alt Side Lunges
Down and Up
20s On / 10s Off X 15
KB Romainian Deadlift
Alt. Rev Step Goblet Lunge
Pulsatting Goblet Squats
Rest 1 Round
2 Rounds
Squat Jumps
Rest 1 Round
20s On / 10s Off X 15
Box Step Up + High Knee Left
Box Step Up + High Knee Right
Alt BP Lateral Step Ups
Rest 1 Round
2 Rounds
Air Squat Jumps
Rest 1 Round
20s On / 10s Off X 15
Single Arm DB Overhead Lunge Left
Single Arm DB Overhead Lunge Right
DB Sumo Deadlift
Dynamic
Buy In: 60 Syncronized Burpees
Then
6 Rounds
12 STOH 145/100#
24/20 Cal Row
Then
4 Rounds
24 Toes 2 Bar
12 Deadlift 275/185#
AMRAP in 5 Min
40 Yard Shuttle Run
10 Toy Soldiers
5 Broad Jumps
1 Inch Worm
35s On / 15s Off
Complete 4 Rounds at Each Station Before Switching
Med Ball Side Ways Shuttle Run
Core Station
Row
Core Station
Bike
Core Station
2 Rounds
*Core Station: Straight Leg Sit Ups-Leg Lifts – Russian Twist -Flutter Kicks
30 Partner Over Unders
Partner 1 Will Jump Over Partner while on all “4s”
Partner 2 will Assume Pike Position
Partner 1 will crawl under partner 2
Switch Every 3 Reps
Then:
Specific Warm Up
21 BF Sit Ups
18-15-12-9-6-3
Hang Power Snatch 105/75#
Box Jump 24/20#
Every 2:00 X 8 Rounds
300m Run
Score: Slowest Round!
Read More50%, 60%, 70 : 1 x 3
90%: 2 x 2
95% 1 x 1
97.5% 1×1
90%: 1 x 1
100% 1 x 1
Pull Ups
30 reps
Push Ups
30 reps
3 sets
Curls x 12
Skull crusher x 12
Shoulder Press x 12
10-8-6-4-2
Jumping Jacks
Plank 2 Push Up
Rolling Planks
25s On / 10s Off X 20
L SIt Narrow Grip Lat Pull Down
Push Ups
L SIt Rev Grip Lat Pull Down
Shoulder Taps
Rest 2 Rounds
25s On / 10s Off X 20
L Sit DB Press Against Wall
DB Rear Delt Flies
Dual DB Front Delt Raise
Dual DB Hammer Curl
Rest 2 Rounds
25s On / 10s Off X 20
Left Arm KB Hang High Pull
Left Arm Russian KB Swing
Right Arm KB Hang High Pull
Left Arm KB Russian KB Swing
10-8-6-4-2
Cal Row
Jumping Jacks
Rev Step Lunges
HR Push Ups
Coassack Squats
Then
Burgner w/ Bar
Every 2:00 X 7 Rounds
2 Power Clean
2 Front Squat
2 Jerk
Build Up To Heavy Single
AMRAP in 17 Min
90 Double Unders
60 Wall Balls 20/14#
30 Pull Ups
50%, 60%, 70%: 1 x 5
80%: 1 x3
90% 2 x 2
95% 1 x 1
97.5% 1×1
110% x 10 seconds
75% 3 x 1
Read MoreShuttle Run Drills
Partner Workout
AMRAP in 30 Min
100 Alt Partner Straight Leg Sit Ups
50 Alt Partner Box Jumps
2 Partner Tire Flip
100 Alt Partner Leg Lift
50 Alt Partner Cal Bike (Alt Every 5)
2 Tire Flips
100 Shoulder Taps (1-1-2-2)
50 Ring Rows
2 Partner Tire Flips
100 BP Hopscotch
50 Push Ups
2 Partner Tire Flips
Dynamic
AMRAP in 25 Min
30 Yard KB Bear Crawl
150m Run
30 Hanging Knee Raises
150m Run
30 Yard Crab Walk
150m Run
30 Box Jumps
150m Run
30 Oblique Crunches
150m Run
10-8-6-4-2
Toy Soildiers
Rev. Step Lunges
Cossack Squat
Air Squats
100m Run
25s On / 10s Off X 15
BP OH Split Squat Left
BP OH Split Squat Right
BP Front Good Morning
Rest 2 Rounds
25s On / 10s Off X 15
Dual DB Deadlift
Dual DB Box Step Up
Dual DB Front Squat
Rest 2 Rounds
25s On / 10s Off X 15
Russian KB Swing
KB Sumo Deadlift
10/10 yd Sideways Shuttle Run
Shuttle Run Drills
AMRAP in 15 Min
3-6-9-12-15…
No Push Up Burpee
7 Cal Bike
9 BF Sit Ups
11 Jumping Jacks
AMRAP in 15 Min
3-6-9-12-15…
Wall Ball Shots
7 Cal Row
9 Leg Lift
11 Mountain Climbers
10-8-6-4-2
Split Leg Sit Ups
Plank To Push Up
Ring Rows
1 Inch Worm
25s On X 10s Off X 16
Dual DB Alt. Hammer Curl + Press
DB Plank Row + Mountain Climber
Alt Single Arm Front Delt Raise
Flutter Kicks
Rest 2 Rounds
25s On X 10s Off X 16
Push Up + Arm Extension
Ski Shuffles
KB Hanging High Pull
Bicycle Kicks
Rest 2 Rounds
25s On X 10s Off X 16
Banded PVC Hollow Body Pass Through
Banded L Sit Strict Row
BP Around The World (Alt. SIde)
BP Russian Twist
AMRAP in 12 Min
P1: Cal Row
P2: 100m Run
P3: Rest
Teams of 3
AMRAP in 16 Min
63 BF Sit Ups
54 Single Arm DB Thrusters 50/35#
36 Cal Bike
AMRAP in 16 Min
36 Power Cleans 115/80#
27 Box Jump Overs 24/20#
18 Ring Dips
Every 1:15 X 9 Rounds
2 Power Snatch + 2 OHS
50-40-30-20-10
OH Lunges 45/35#
Russian KB Swing 2/1.5#
Double Unders