Call today: (305) 414-5568
1907 NW 79th Ave Doral, FL 33126
800m Run
800m Row
80 Air Squats
80 Dubs (160 singles)
1 min plank hold
600m run
600m row
60y Burpee broad jump
60 dubs (120 singles)
1 min plank hold
400m Run
400m row
40 Cal Bike
40 dubs (80 singles)
1 min plank hold
200m run
200m row
20 cal ski
20 dubs (40 singles)
1 min plank hold
Find a Heavy Rep in 8 min
4 Rounds of
8 Clean n Jerk (#155/103)
10 Cal Bike
12 Pull Ups
Amrap in 7 min
10 Cal Row
10 Burpees
1 Rope Climb
Rest 1 min
Amrap in 7 min
12 Cal Row
12 Strict Push ups
2 Rope Climbs
Rest 1 min
Amrap in 7 min
15 Cal row
15 Ring Dips
3 Rope Climbs
Find 1 Rep Max in 10 min
2 Rounds Of
200m Run
20 Dual DB Hang Snatch (#50/35)
200m Run
20 DB Deadlift (#50/35)
200m Run
20 DB Russian Twist (1-1) (#50/35)
200m Run
20 DB Chest Press (#50/35)
200m Run
20 DB Leg Raises (#50/35)
3-3-3-3-3
Adding Weight
27 Russian Kb swings (#70/53)
21 Burpee Box Jumps over (24/20)
15 Power Cleans (#185/123)
9 Cal Ski
400 m Run
9 Cal BIke
15 Front Squats (#185/123)
21 Burpee Pull ups
27 KB Lunges (1-2) (#70/53)
5 x 5
Adding Weight
10 Rounds of
4 Hang Power Snatches (#95/63)
5 T2B
6 Thursters (#95/63)
* Every 2 Min do 5 Burpees
Read More3 Rounds
20 Wall Ball (20/14)
20 SDHP (95/63)
20 Box Jump Overs (24/20)
20 Push Press (95/63)
20 Cal Row
Partner Wod
As Partners Complete:
100 Cal Ski (switch every time partner does 100 jump rope)
20 Synchro Burpees
150 Cal Bike (switch every time partner does 100m Run)
20 Synchro Burpees
200 Cal Row (Switch every time partner does 200m Run)
20 Synchro Burpees
Buy in 800m run
9-15-21
Deadlift (#185/123)
HSPU
Weighted step ups (#50/35)
50 dubs
2-2-2-2-2
AMRAP in 10 min
20 dB Snatches (1-2) (#50/35)
20 Vups
10 cal bike
Rest 1 Min
2 rounds of
30 kB swings (#53/35)
10 T2B
30 goblet squats (#53/35)
10 T2B
200m run
Rowing:
In teams
5 rounds of 150m sprints
Partner Wod
200 wallballs
150 dubs
100 cal row
50 hang Power cleans (#135/93)
One person working at a time!
5-3-2-2-1
Adding Weight
30-20-10
Dubs x 2
Burpees
Back squat 135/93
(12 min Cap)
Rest 1 Min then
21-15-9
Cal bike
Push jerks 135/93
Cal ski
7min AMRAP
10 Pull-ups
15 Wall Ball (#20/14)
90 sec rest
7min AMRAP
25 Double Unders
10 Burpees
90 sec rest
7min AMRAP
10 T2B
15 KB Swings (#55/35)
12 min to work on 1 Rep Max
3 Rounds of:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (24/20)
12 min to work on the skill of your choice.
For Time
20 Thrusters (#95/63)
20 Sumo Deadlift High-Pulls (#95/63)
20 Push Jerks (#95/63)
20 Overhead Squats (#95/63)
20 Front Squats (#95/63)
*EMOM: 4 Burpees
Read More3-3-3-3-3
Work up to a 3 Rep Max
“Annie Meets Isabel”
50 Double Unders
3 Power Snatches
50 BFSU
3 Power Snatches (135/93)
40 Double Unders
3 Power Snatches
40 BFSU
3 Power Snatches
30 Double Unders
3 Power Snatches
30 BFSU
3 Power Snatches
20 Double Unders
3 Power Snatches
20 BFSU
3 Power Snatches
10 Double Unders
3 Power Snatches
10 BFSU
3 Power Snatches
3 second pause at the bottom
3-3-3-2-1
Partner Wod
400m Run (Together)
30 Clean & Jerk (135/93)
6 Rope Climbs
400m Run (Together)
24 Clean & Jerk
4 Rope Climbs
400m Run (Together)
18 Clean & Jerk
2 Rope Climbs
AMRAP IN 10 MIN
10 cal Ski
20 V ups
10 Push ups
20y Walking Lunges
2 min Rest
AMRAP IN 10 MIN
100m Run
20 Mountain Climbers (1-2)
10 Ring Dips or Box Dips
20 dubs ( singles x2)
2 min Rest
AMRAP IN 10 MIN
10 Cal Bike
20 Hanging knee raises
10 Burpee to squat
20 broad jump
3 Rounds of
50 Double Unders
40 Kb Swings (#53/35)
30 V-ups
20 Cal Bike
10 HSPU