7/1/15

• WARMUP
  
  3 rounds
  
  10 OHS (empty bar or 95/65)
  7 strict pullups
  7 strict toes to bar
• 
  
• A. Shoulder Press 5x5
• 
  
• B. 
• 
  
• 500 M row
• 10 OHS (135/95)
• 20 Pullups
• 40 Box Jump overs (24"/20")
• 20 Pullups
• 10 OHS (135/95)
• 500 M row

6/30/15

• warmup: power snatch technique. work all 3 positions
• 
  
• A. 16 minute total - 1 Power Snatch EMOM 8 minutes. 
• 
  
• Every other minute for second 8 minutes, 1 PS
• 
  
• B. AMRAP 17
• 
  
• 2 Rope Climb / Seating to standing rope climb
• 10 Wall Balls (20/14)
• 20 Double Unders

6/29/15 - "DT" (benchmark)

• WARMUP
• 
  
• teams lined up in similar count.
• 
  
• One person will burpee broad jump 15 feet, then lunge back OH with a med ball. Next person will start with 15 ft lunges (leave the ball there) then burpee broad jump back. third person burpee broad jump 15 ft then 15 ft OH lunges back...etc
• 
  
• do this until everyone has finished the combo TWICE
• 
  
• A. 400 M run relay x3
• 
  
• B.     "DT" (benchmark)
• 
  
• 5 Rounds for time: 
• 
  
• 12 Deadlift (155/105)
• 9 Hang Power Clean (155/105)
• 6 Push Jerk (155/105)

6/27/15

• 10 rounds
• 
  
• 7 thrusters (115/75) / 15 double KB for BC
• 7 Toes to Bar / 10 v-ups
• 200 M run

6/26/15

• warmup: 200 M run x3 with 1 minute rest in between
• 
  
• A. Band Sprints 50 M x 4 per athlete
• 
  
• B. rotating 1 minute stations, 1 minute rest between stations x3 rounds
• 
  
• Wall Balls (20/14)
• Box Jumps (30"/24")
• Burpees
• KB American swings (70/53)

6/25/15

• warmup: squat clean technique. work all 3 positions 
• 
  
• A. 1 squat clean EMOM 8 minutes. 
• 
  
• Every other minute for second 8 minutes, 1 squat clean
•  
• B. 3 rounds
• 
  
• 10 Deadlift (275/175)
• 15 HSPU
• 20 pullups
• 400 M run

6/24/15

• A. Weighted Pushups 3x10
• 
  
• B. 21-15-9
• 
  
• KB American Swings (70/53)
• Toes To Bar
• * 40 double unders after each set

6/23/15

• WARMUP: 3 rounds not for time
• 
  
• 2 wall walks
• 6 hollow rocks (rock back and forth = 1 rep)
• 20 double unders (or double under practice)
• 
  
• A. Push Press 5-5-5-5-5
• 
  
• B. AMRAP 1 minute, rest 1 minute x6 (12 minutes)
• 
  
• 8 Back Rack Weighted Step ups (24"/20")(95/65)
• AMRAP Hang Power Snatch (95/65)
• 
  
• ** go with a weight that you can keep moving for the full minute!
• 
  
• ** total score is hang power snatch reps

6/22/15 - Air Force WOD (benchmark)

• warmup: hang sqt snatch tech work led by coaches
• 
  
• A. Hang Squat Snatch EMOM
• First 8 minutes will be 1 HS Snatch EMOM
• 
  
• Minutes 9-16 will be every other minute with 1 HS Snatch
• 
  
• B. Air Force WOD
• 
  
• For time:
• 20 Thrusters (95/65)
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squats
• 
  
• Each athlete must do four burpees at the beginning of every minute (including to START the WOD) before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

6/20/15

• AMRAP 20 min
• 
  
• 7 Box Jumps (24"/20")
• 7 Burpees
• 15 Air Squats

6/19/15

• A. Front Squat 3-3-3-3-3
• 
  
• B. 5 rounds (for BC also)
• 
  
• 200 M run
• 16 Alt. DB Snatches (55/35)

6/18/15

• warmup: 2 rounds
• 
  
• 12 med ball clean
• 
  
• 1 wall walk + 3 handstand shrug (https://www.youtube.com/watch?v=1-efrso7nbI&feature=youtu.be)
• 
  
• A. Farmer Walk 3 attempts max weight for 50M (10 min cap)
• 
  
• B. Push Jerk 3-3-3-3-3 (10 min cap)
• 
  
• C. 11 min cap
• 
  
• 10 Thrusters (135/95)
• 15 Hang Power Cleans
• 25 Toes To Bar
• 75 Double Unders / lat hops / or 150 singles
• 25 toes to bar
• 15 Hang Power Cleans
• 10 Thrusters

6/17/15

• Warmup - 200 dubs or double under practice

• A. 1600M run
• 
  
• B. 10-9-8-7-6-5-4-3-2-1
• 
  
• C2B pullups
• Box Jumps (30"/24")

6/16/15

• Warmup with Empty Bar
• 
  
• 3 rounds
• 
  
• 5 good mornings
• 5 snatch grip behind the neck press
• 5 OHS
• 
  
• A. Pendlay Row 3-3-3-3-3
• 
  
• B. 5 rounds
• 
  
• 5 Power Snatches (95/65)
• 5 OHS (95/65)
• 10 bar facing burpees

6/13/15 - BEACH WOD!!

*** REMEMBER all 3 locations are closed this Saturday!!

We will be having a beach workout instead at 9:45am by the Yankee Clipper hotel in Ft Lauderdale beach!

Address:

1140 Seabreeze Blvd, Fort Lauderdale, FL 33316

6/12/15

• A. Single Arm DB/KB row 3x10 per arm
• 
  
• B. 2 rounds
• 
  
• 100 Double Unders / 2x singles
• 25 burpees
• 15 push press (115/75)

6/11/15

• warmup: 3 position barbell warmup led by coach
• 
  
• A. E2-MOM for 12 min Power Clean 3x (6 sets of TnG) cannot let go of bar. Total of 18 power cleans
• 
  
• B. AMRAP 12 min
• 
  
• 5 Wall Balls (20/14)
• 7 Box Jumps (30"/24")
• 9 HR Pushups
• 
  
• C. cool down stretch

6/10/15

• A. Thruster (off the rack) 3-3-3-3-3
• 
  
• B. 3 rounds (7 min cap)
• 
  
• 5 Deadlifts (315/205)
• 5 muscle ups / 8 pullups and 4 ring dips OR 8 box dips
• 
  
• C. with clock running at 10:00 start
• 50 getup situps (45/25)

6/9/15

• warmup:
• 
  
• Split the class in even/fair teams if possible. Try to have about 4 ppl per team. Line up teams next to each other
• 
  
• person 1, then 2, then 3, then 4 goes in a tag race style.
• 
  
• 5 air squats
• 5 burpees
• run 50 feet
• 5 pushups
• run 50 feet back to tag next person
• 
  
• repeat the race 3-4 times switching teams up to make them fair and even.
• 
  
• A. Floor Press 5-5-5-5-5
• 
  
• B. 
• 200 M run
• 30 KB American Swings (70/53)
• 200 M run
• 30 alt. pistols / modified on box or using rig
• 200 M run
• 30 Toes to bar
• 200 M run
• 5 rope climbs / or seated to standing modified / or 15 strict pullups
• 200 M run

6/8/15

• A. warmup: 2 rounds
• 
  
• 12 med ball clean
• 
  
• 7 handstand shrug (https://www.youtube.com/watch?v=1-efrso7nbI&feature=youtu.be)
• 
  
• B.       "JJ"
• 
  
• 1 Squat Clean (185 lbs)
• 10 HSPU
• 2 Squat Cleans (185 lbs)
• 9 HSPU
• 3 Squat Cleans (185 lbs)
• 8 HSPU
• 4 Squat Cleans (185 lbs)
• 7 HSPU
• 5 Squat Cleans (185 lbs)
• 6 HSPU
• 6 Squat Cleans (185 lbs)
• 5 HSPU
• 7 Squat Cleans (185 lbs)
• 4 HSPU
• 8 Squat Cleans (185 lbs)
• 3 HSPU
• 9 Squat Cleans (185 lbs)
• 2 HSPU
• 10 Squat Cleans (185 lbs)
• 1 HSPU
• (30 min cap)

6/6/15

• teams of 2 or 3
• 
  
• 5 rounds
• 
  
• 30 Wall Balls (20/14) (one partner at a time)
• 
  
• 30 Team Med Ball Situps
• 
  
• 400M run (together) with med ball. Switch carrier whenever.

6/5/15

• A. Row Relay 500m x3 per athlete. Switch teams to make it a closer race if necessary
• 
  
• B. AMRAP 14 MIN
• 
  
• 10 Single Arm DB OH lunges (35/18) (5 per arm)
• 10 Pullups / Ring Rows
• 10 Box Jumps (24"/20")

6/4/15

• A. Clean Shrug Pull 5-3-3-1-1
• 
  
• B. 
• 
  
• 10-9-8-7-6-5-4-3-2-1
• Toes to bar
• 1-2-3-4-5-6-7-8-9-10
• Power Snatch (115/75)
• 
  
• cool down: 50 getup situps for time (45/25)

6/3/15 - "Donnaree WOD"

A. Back Squat 3-3-3-3-3

we will be running "Donnaree", a wod named after our friend Derek Bishop's mom. As most of you already know, she lost her battle to lung cancer this week on Memorial Day 5-25-15.

She was the Director of her youth group so we would love to send a monetary donation to her church in her name as well as help the family cover some of the costly hospital and funeral expenses. We have a GoFundMe account set up that people have so generously donated to already and we would love to keep that going. If it's easier for you, feel free to donate cash to the gym. Anything at all is greatly appreciated and means a tremendous amount to her family. Share the word! Link below:

http://www.gofundme.com/v7q4mnns?utm_source=internal&utm_medium=email&utm_content=campaign_link&utm_campaign=darlt_n

The wod is -

B. "Donnaree"

Buy in: 40 burpees

then 3 rounds
5 Ring MU / or 10 pullups and dips
25 double unders / 75 singles
15 squat cleans (95/65)
100 M run

** NO CAP, finish strong!

6/2/15

• WARMUP: 3 rounds not for time
• 
  
• 2 wall walks
• 6 hollow rocks (rock back and forth = 1 rep)
• 20 double unders (or double under practice)
• 
  
• A. Strict Shoulder Press 3-3-3-3-3
• 
  
• teams of 2 or 3. Switch movements once one partner finishes all reps and continue cycling through it
• 
  
• AMRAP 5 min
• 50 M Sled Push (180/100 added to sled weight). Increments of 25m, then come back.
• max calorie row
• 
  
• **Rowers and sleds outside on 95 side for Hallandale
• **Score is total calories rowed
• 
  
• rest 2 min
• 
  
• AMRAP 5 min
• 10 Calorie Assault Bike
• Box Jumps (24"/20")
• 
  
• score is total team box jumps
• rest 2 min
• 
  
• AMRAP 5 min
• 12 KB American Swings (70/53)
• Ab Mat situps
• 
  
• Score is total situps