Call Us: (305) 809-6390

Tag

row

Thursday the 31st of July, 2014

7 minute EMOM, Power Snatch 2 reps, 5 pounds heavier than last week Rest as needed In teams of 2, complete 3 rounds each of the following: 10 Burpee Over the Box, 24/20″ Row 500 meters 1 Person completes a round while the other rests
Read More

Tuesday the 27th of May, 2014

Front Squat 5-5-5-3-1-+ Front Rack Lunge 20-20-20 Rest as needed Row 1000 Meters 135/95 lbs Hang Power Clean, 30 reps Wall Ball Shot, 50 reps NOTE: All supplemental work is optional, and to be completed by the athlete after class.  Supplement: 200 Double Unders/100 abmat sit ups Skill
Read More

Tuesday the 20th of May, 2014

Take 15 minutes to practice/develop Strict pull-up or Strict Muscle Up skills (your coaches will help to provide you with numerous drills appropriate to your current skill level); Rest as needed Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible: Row
Read More

05.07.14

Warm-up 1) Dynamic mobility drill warm-up 2) 3×10 (1 Good morning + 1 Back squat + 1 good morning) Barbell 3) Clean 8×2 (same weight across) 4) *Push press 5-5-5-5-5+ (65-65-65-75-85%) add 5lbs to TM *Superset 8 reps Clean grip Pendlay row after each set Conditioning 5) 15 M
Read More

04.23.14

Warm-up 1) 3 rds, 20 Jack variations/ 10 Air squats/ 10 Kipping Ring dips/ 10 Kipping pull-ups 2) 6-10 Pistols EMOM x 5, add load if desired Barbell 3) Clean and jerk to max for day, then 3×1 (90-95% of mfd) 4) Push press 5-5-5-3-1+ (75, 75, 75, 85, 95%) Conditioning 5) Partner 6
Read More

04.17.14

Rest day  or Perform Fridays workout if you plan on resting on Friday instead Warm-up 1) 10×40′ Relay HS walking/ 10×40′ Relay Broad jumping/ 10×100′ Relay Shuttle sprints 2) DB split snatch practice and to heavy Barbell 3) Power clean + 1 jerk 3-3-3-3
Read More

04.16.14

Warm-up 1) Row 30:30 x 10 rds (W:R) 2) 3rds, 10 Ring dips/ 10 Box jump (24/20)/ 10 GHD sit-up Barbell 3) Snatch to max for day, then 3×3 (70-75% of mfd) 4) Push press 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) Battle for Biscayne Preparation or 6) “Isabel” 30 Sn
Read More

04.15.14

Warm-up 1) 3 Wall walks/ 10 Box jump (24/20) EMOM x 5 2) Practice HS walking Barbell 3) Clean and jerk to max for day, then 3×2 at 80-85% of max for day 4) Front squat 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) For time: 100 Dubs 50 C2B Pull-ups 50 HSPU 50 T2B 100 calorie r
Read More

04.12.14

Warm-up 1) 100 meter UB Buddy carry x 4 rds 2) Rope climb practice Barbell 3) Back squat 5-5-5-5-5+ (65-65-65-75-85%) Conditioning 4) M/F team each complete one round of the following: 1000 meter row 25 Pistols 15 Cleans (225/135)
Read More

04.11.14

Warm-up 1) 3K Partner row, break up into even sets, focus on transitions in and out of rower, 2) Practice HS walk with partner 60-100′ 3) Work up to max DBS for day for each arm Barbell 4) Power clean + 1 jerk 5-5-5-5-5+ (65, 65, 65, 75, 85%) Perform the jerk after the last powe
Read More