Call Us: (305) 809-6390

Tag

run

Wednesday the 30th of July, 2014

Press 5-5-5-3-1+ Seated Dumbbell Press 15-15-15 50 perfect Push ups Rest as needed Run 400 meters 40 Wall Ball shots* Run 400 meters *perform 5 burpees for each break Supplement: 5 rounds, 2o hollow rocks, 20 superman rocks
Read More

Tuesday the 1st of July, 2014

In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings 70/53 800 Meter Run (400 meters each) 100 Walking Lunge Steps 70/53 800 Meter Run 100 Burpees 800 Meter Run Supplement: 200 Partner Medball Sit ups Only one class Friday! 9am Disposable Heroes!  S
Read More

Friday the 30th of May, 2014

Row 250 Meters for time Hang Power Clean 5-5-5-3-1+ 1 set, Max reps Kroc Row, heavier than last week Rest as needed Three rounds for time of: Run 400 meters 200 meter Farmer carry, heaviest possible Supplement: 50 Side Hip Bridge per side, 10 strict toe to bar to side wiper  
Read More

Wednesday the 21st of May, 2014

Push Press 3-3-3-3-3+ Split Jerk 1-1-1-1-1 Rest as needed 12 Minute AMRAP of: 30 Shoulder to Overhead 135/83 Run 500 Meters 60 Wall Ball Shots *Complete run only once. If athlete moves past second round of STO, move directly to Wall Balls SCORES Supplement: 3 Rounds NFT, 10 Strict Toe
Read More

Monday the 19th of May, 2014

Front Squat 3-3-3-3-3+ Front Rack Step Up 20-20-20 (5# heavier than last week) Max reps, strict Pull Up Rest as needed 25 Chest to Bar Pull Ups 50 Squats Run 400 Meters 25 Toes To Bar 50 Squats Run 400 Meters 13 minute time limit SCORES Supplement: 350 Russian Twists 20/14 Skill of th
Read More

11.12.13

Warm-up 1) 500 run/ 500 row/ 100 dubs/ 50 Push-ups Barbell 2) Bodyweight OHS x 15 reps( Scale load as needed to get 15 reps) 3) Hatch squat (week 12/ day 1) 4) Work up to heavy 2 step Clean and jerk prior to conditioning Conditioning 5) 5 Minute AMRAP Max reps CNJ(135/95), must comple
Read More

Saturday the 22nd of December, 2012

Muscle ups/ Pullups 2 reps every minute on the minute for 10 minutes Rest 16 Minute AMRAP 500m Run 20 Kettlebell Swings 70/53 20 Kettlebell Push Press (10 R, 10L) 
Read More

Tuesday the 17th of July, 2012

“Runnin’ N Ropin'” Run 1600 meters 18′ rope climb, 4 ascents Run 1200 meters 18′ rope climb, 3 ascents Run 800 meters 18′ rope climb, 2 ascents Run 400 meters 18′ rope climb, 1 ascent SCORES
Read More

Thursday the 5th of July, 2012

Power Clean 5-5-3-3-3+ (50-50-70-80-90%) Rest as needed 3 rounds for time of: 15 burpee box jumps, 24/20″ Run 400 meters 3 rope climbs, 15′ Rest 2 minutes SCORES
Read More

Tuesday the 3rd of July, 2012

Press 3-3-3-3-3+ (50-60-70-80-90%) Rest as needed 7-6-5-4-3-2-1 Handstand Push Up Ring Dip Push Up 10 minute time limit At 10 minutes, Run 1 mile for time. Note 7-6-5-4-3-2-1 time & run time Wednesday, July 4th holiday hours: 9:30am at CF 305 and CF A1A. Open to friends and family
Read More