1/31/15

Class *ONLY* at Boca facility this Saturday!

1000 m row
25 burpees
800 M run

1/30/15

• A. Farmer walk 40M x3 (max weight for 40m)
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• B. EMOM 15 min
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• 8 Wall Balls (20/14)
• 6 Toes to Bar / 12 V-Ups

**Please note: Due to our MisFit camp this weekend we will have NO Class at our Hallandale and North Lauderdale locations tonight (Friday) and Saturday morning!

1/29/15

• Warmup: C&J technique with empty bar
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• A. Clean and Jerk EMOM 8 - 2 reps
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• then E2-MOM 8 min 1 rep to find 1RM
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• B. 4 rounds
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• 3 Rope Climbs / 9 strict pullup
• 10 Box Jumps (30"/24")
• 30 Double Unders / lateral hops

1/28/15 - Back to "WE" Wednesday?

• A. Squat Snatch EMOM 8 - 2 reps
• then E2-MOM 8 min 1 rep to find 1RM
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• AMRAP 20
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• Teams of 2 or 3
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• 6 Hang Power Snatch (135/95)
• 12 OHS(same weight)
• 18 Burpees
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• *one partner must be planking while reps are performed*

1/27/15

• A. Weighted Pushups 3-3-3-3-3
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• B. 3 rounds
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• 15 Push Jerks (185/115)(go heavy)
• 400 M run

1/26/15 - "DiAnnie" (2 benchmarks)

• A. Front Squat 5-5-5-5-5
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• B.
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• Diane (8 min cap)
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• 21-15-9
• Deadlift (225/155)
• HSPU
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• rest 5 min
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• Annie (10 min cap)
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• 50-40-30-20-10
• Double Unders / Lateral Hops
• Situps

1/24/15

• Teams of 3 alternating
• AMRAP 20
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• Wall Balls
• Situps
• 100 M run
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• * rotate when person running comes back, record total WBS and Situps *

1/23/15

• A. Single Arm DB/KB row 5x5
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• B. 4 rounds
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• 10 Alternating OH lunges (45/35)
• 500 M row
• 10 HSPU
• 15 Sumo DLHP (70/53)

1/22/15

• A. 1600 M run for time
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• B. 
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• 21-15-9
• Squat Snatch (115/75)
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• 7-5-3
• Muscle Ups / modify with 2x C2B pullups
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• *RX is ring. May sub with bar MUs

1/21/15

• A. EMOM 8 min Hang Clean 3 reps. Try to find 3RM
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• B.
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• **To be performed outdoors if possible**
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• 24 Min EMOM rotating : 
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• Minute 1
• 8 Burpee
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• Minute 2
• 15 KB Russian Swings (70/53) *if not doing RX start with as heavy as possible, key is to do all minutes with that weight!
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• Minute 3:
• 10 box jumps (30"/24")
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• follow that rotation

1/20/15

• Warmup: double under practice or for those efficient with it warmup for push press
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• Shoulder warmup
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• Push Press 3-3-3-3-3
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• AMRAP 12
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• 10 Power Cleans (135/95)
• 10 Toes to Bar / 15 v-ups
• 50 Double Unders / Lateral Hops

1/17/15

• 4 rounds
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• 30 Swings (70/53) / 20 ring rows for BC
• 60 Double Unders or Lateral Hops
• 400 M run

1/16/15

• A. Romanian Deadlift 5-5-5-5-5 (with bar or double KB/DB)
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• B. Muscle up or Kipping pullup progression
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• C. AMRAP 10
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• 2 Muscle Ups / 2x C2B pullups
• 4 Burpees
• 6 Front Squats (135/95)

1/15/15

• A. Warmup Roxanne
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• B. 20 M Band Sprints 3x per athlete
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• C. 5-10 min toes to bar skill work
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• D.
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• 10-9-8-7-6-5-4-3-2-1
• Push Jerk (165/105)
• 1-2-3-4-5-6-7-8-9-10
• Toes To Bar

1/14/15

• A. Squat Clean technique as warmup
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• B. 3 Squat Clean EMOM 7 min (stay light)
• then 1 Squat Clean EMOM 8 working up to 1RM
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• C.
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• 30 Pullups
• 30 Box Jump Over (24"/20")
• 800 M run
• 30 Box Jump Over (24"/20"
• 30 Pullups

1/13/15

• A. Warmup 3 round NFT
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• 2 Wall Walk/Climb
• 10 Empty Bar Pwr clean and jerk
• 100 M run
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• B. Push or Split Jerk 5-3-3-1-1
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• *coaches work on technique for those still not comfortable with split jerk*
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• Teams of 2 or 3
• AMRAP 15 min
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• C. *one partner holds barbell in front rack during entire WOD while other partner performs reps except during power cleans where it'll be plank hold, switch however you want*
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• 8 Power Cleans (other partner does plank hold) (185/115)
• 20 cal row
• 20 m OH lunges single arm kb/db (55/35)
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• ** total per team**

1/12/15 - "Karen" (benchmark)

• Warmup: Snatch Technique with PVC or empty bar
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• A. 3 Power Snatch EMOM 7 min (stay light)
• then 1 Power Snatch EMOM 8 working up to 1RM
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• B. Karen
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• 150 wall balls (20/14)

1/10/15

• 6 rounds
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• 20 Russian Swings (70/53)
• 10 Floor Press (135/75)
• 200 M run

1/9/15

• A. Pendlay Row 3-3-3-3-3
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• B. AMRAP 15 min
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• 10 Burpees
• 10 Wall Balls (20/14)
• 10 Med Ball Situps (20/14)

1/8/15

• A. Power Clean 1RM in 15 min
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• B. Teams of 2 or 3 (3s will have more reps)
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• 10 Rope Climbs / 30 strict pullups
• 20 HSPU / 20 modified HSPU
• 30 T2B / 45 v-ups
• 40 Ring Dips / 80 box dips
• 100 double unders / lateral hops
• 40 Ring Dips / 80 box dips
• 30 T2B / 45 v-ups
• 20 HSPU / 20 modified HSPU
• 10 Rope Climbs / 30 strict pullups
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• *one teammate resting at all times*

1/7/15 - "Heavy Nancy"

• Floor Press 3-3-3-3-3
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• 5 rounds
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• 400 M run
• 7 OHS (135/95)

1/06/15

• A. Strict Shoulder Press 5-5-5-5-5
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• B. 1 min on, 1 min off - 3 rounds
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• max reps
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• Row (cals)
• Box Jumps (24"/20")
• Alt. Pistols / Goblet squats (70/53) (every 2 gob sqts = 1 rep)
• KB American Swings (70/53)

1/5/15 - "DT" (benchmark)

• A. Back Squat 5-3-3-1-1
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• B. DT - 5 rounds
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• 12 Dead Lifts 155/110
• 9 Hang Power Cleans 155/110
• 6 Push Jerks 155/110

1/3/15

• 4 rounds
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• 14 Pullups / ring rows
• 14 Wall Balls (20/14)
• 14 OH alternating Stationary Lunges (45/25)
• 500 M row

1/2/15

20 toes to bar / 20 v-ups
20 burpees
800 m run
20 burpees
20 toes to bar / 20 v-ups