Call today: (305) 414-5568
1907 NW 79th Ave Doral, FL 33126
10 Rounds of:
10 Front Squats
10 Hang Clean & Jerk
20 High Knees (1-1)
10-9-8-7-6-5-4-3-2-1
Single arm Devil Press
Cossack Squat (1-1)
Box Dips
After Rd 9-7-5-3-1
12/10 Cal Row
4 rounds – Tabata style
Toe Touches
Scissors
Side Plank (Right)
Side Plank (Left)
100 Single Jump Rope
30 Deadlifts 30 DB Russian Twist (1-1)
30 Push Ups
100 Single Jump Rope
20 Deadlifts 20 DB Russian Twist (1-1)
20 Push Ups
100 Single Jump Rope
10 Deadlifts 10 DB Russian Twist (1-1)
10 Push Ups
Buy Out: 800m Run
Read MoreAMRAP in 7 Min
10 Cal Row
20 Mt. Climbers (1-1)
Rest 1 Min
AMRAP in 7 Min
100m Run
20 Shoulder Taps (1-1)
Rest 1 Min
AMRAP in 7 Min
10 Cal Bike
20 Crunches
Rest 1 Min
AMRAP in 7 Min
10 Burpees
20 DUBS
Rest 1 Min
AMRAP in 7 Min
10 Cal Ski
20 Air Squats
AMRAP in 7 Min
10 Cal Ski
20 Air Squats
3 Rounds of:
30 Wall Balls
20 Single Leg Deadlift
10 Devil Lunges
200m Run
21 – 15 – 9
Squat Cleans
Burpees
Box Jumps
5-10-15-20-25
Push Ups
Mt. Climbers x 3
STOH
Single Leg V ups
Buy out: 50 Front squats
Read More200m Run
Legs and Glutes activation
3 Rounds of:
40sec ON / 5 sec OFF
(Using a Band, and rest 40 sec between Rounds)
1. Bounce Squat + Lateral Step
2. Bounce Squat + Lateral Step
3. Squat Hold + Reverse Step
4. Jumping Lunges
3 Rounds of
10 Curtsy Lunge + Lunge + Closed Squat (Right)
10 Curtsy Lunge + Lunge + Closed Squat (Left)
15 DB Deadlift
4 Rounds of:
40sec Each movement
(Rest 40sec between rounds, no rest in between movement)
1. Hip Thrust
2. Short Hips Thrust
3. Hold at the top
4 Rounds of:
40sec Each movement
(Rest 40sec between rounds, no rest in between movement)
1. Sumo Squat + 2 Bounce Sumo Squat
2. Sumo Squat Hold
3. Sumo Deadlift
20-15-10
High Knees (1-1)
Butt Kicks (1-1)
Squat Jump
200 Single Jump Rope
200m Run
200m Ski
20 Air Squats
20 Single Leg V Ups (1-1)
20 Cal Bike
50 Burpees
20 Cal Bike
20 Single Leg V Ups (1-1)
Air Squats
200m Ski
200m Run
200 Jump Rope
AMRAP in 18 Min
10 Clean and Jerk
35 BFSU
50 High Knees (1-1)
10 Rounds of:
100m Run
10 Goblet Squat
10 KB Swings