1/01/16 - Closed, New Year

Closed today. Happy NEW YEAR!

12/31/15

• A. Single arm DB/KB row 3x8
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• B. 5 rounds
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• 15 *unbroken* Front Squats (135/95). Bootcamp is 25 UB Goblet Squats as heavy as possible!! If you drop before 15, perform 3 burpees and then finish the remaining reps***
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• 200 M run
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• C. 3 minute accumulation. Double KB/DB Overhead hold. AHAP (as heavy AP). Coaches emphasis on midline stability, tight core, squeeze rib cage down and reach belly button towards spine. Rest as needed but should be heavy.

12/30/15

• A. Clean Shrug Pull 3-3-3-3-3
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• B. AMRAP 4 min
• 5 Deadlift (275/165)
• 5 Box Jumps (30"/24")
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• rest 2 min
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• C. AMRAP 4
• 5 burpees
• 5 box jumps (30"/24")
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• rest 2 min
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• D. AMRAP 4 min
• 5 Deadlift (275/165)
• 5 burpees
• 5 Box Jumps (30"/24")

12/26/15

• coaches warmup
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• 5 rounds
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• 12 alternating Front Rack weighted Box Step ups (24"/20") (95/65) (kb front rack for BC)
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• 12 Box Jumps (24"/20")
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• 400 m Run

12/25/15 - Closed, Christmas

CLOSED. Merry Christmas, happy Holidays!!

12/24/15

• Schedule sent on email. The 9am (Boca) or 9:30am (Hallandale) classes are the last of the day.
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• warmup: 2 rounds
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• 10 mountain climbers
• 10 air squats
• 5 sotts press with pvc or empty barbell
• 100 M run
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• A. mobility: ankle mobility
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• B. skill work: rope climb 5-10 minutes
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• C. AMRAP 21
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• 20 Double KB/DB thrusters (35/20) *pick a weight you can finish with
• 15 Toes To Bar / 20 v-ups 
• 2 Rope Climbs / mod 6 strict pullups

12/23/15

• A. Front Squat 3-3-3-3-3
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• B. AMRAP 14 minutes
• 10 (5 left arm then 5 right arm) Burpee-single arm DB snatch (55/35)
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• https://www.youtube.com/watch?v=4vjZTRdqYNw    (MUST do pushup with both arms, one hand on the DB then stand up into a DB snatch)
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• 30 Double Unders / lateral hops / or 2x singles
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• C. 50 getup situps 

12/22/15

• warmup:
• 2 rounds
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• 5 pushups
• 5 empty bar good mornings
• 15 double unders / or practice
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• A. Romanian Deadlift 3-3-3-3-3
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• B. 6 rounds 
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• 5 Deadlifts (275/165) 
• 10 Ring Dips / 10 modified stationary or 2x box dips
• 200 M run

12/21/15 - "12 days of Christmas"

• Warmup 3 round NFT
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• 2 Wall Walk/Climb
• 5 Empty Bar Pwr clean and jerk
• 100 M run
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• 12 days of Christmas Pit Style (The Training Pit)
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• 12 Days of Christmas:
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• 1 Sumo Deadlift High-Pull (95/65)
• 2 Box Jumps 24/20
• 3 Thrusters 95/65
• 4 Pull Ups
• 5 Burpees
• 6 alternating pistols / goblet squats
• 7 T2B / V-ups
• 8 KB Amer Swings 53/35
• 9 Double unders / lateral bar hops
• 10 OH Walking Lunges with barbell (95/65)
• 11 Hang Power Cleans (95/65)
• 12 Power Snatches (95/65)
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• **30 min cap**
• Time
• COMMENT
• 12 Days of Christmas:
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• Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me 2 box jumps and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Thruster, 2 box jumps, and 1 SDHP; continue with 4 Pullups, 3, 2, 1 etc. up the ladder and down

12/19/15

• 3 rounds
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• 25 Pushups
• 20 Toes To Bar / v-ups
• 15 box jumps (24"/20")
• 800 M run

12/18/15

A. Reverse Lunge 3x7 (per leg) / same for BC but with heavy KB each hand

B.

80 Wall Balls (20/14)
45 burpees
1000 M row

12/17/15

• warmup:
• 2 rounds
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• 5 pushups
• 5 empty bar good mornings
• 15 double unders / or practice
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• A. Deadlift 5-3-3-1-1
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• max reps, 5 rounds
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• min 1 KB Russian Swings (70/53)
• min 2 Med Ball Situps (20/14)
• min 3 bike calories
• min 4 rest **

12/16/15

• warmup: power clean technique and reps with empty bar 
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• A. Power Clean 1RM in 13 minutes
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• B. 4 rounds
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• 15 C2B pullups
• 10 Push Jerk (165/105)
• 200 M run
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• C. 40 around the world

12/15/15

• warmup: Power Snatch technique. Then DB/KB external shoulder rotation
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• A. Power Snatch 1RM (13 min cap)
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• B. EMOM 10 
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• 4 Hang Squat Snatch (115/75)
• 4 Burpee-Box Jump (24"/20")
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• rest 3
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• C. AMRAP 7
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• 4 Hang Squat Snatch (115/75)
• 4 Burpee-Box Jump (24"/20")
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• D. plank holds 1 min on, 1 min break x3

12/14/15 - JJ

• 1 Squat Clean, 185/11
• 10 Parallette Handstand Push-ups
• 2 Squat Clean, 185#
• 9 Parallette Handstand Push-ups
• 3 Squat Clean, 185#
• 8 Parallette Handstand Push-ups
• 4 Squat Clean, 185#
• 7 Parallette Handstand Push-ups
• 5 Squat Clean, 185#
• 6 Parallette Handstand Push-ups
• 6 Squat Clean, 185#
• 5 Parallette Handstand Push-ups
• 7 Squat Clean, 185#
• 4 Parallette Handstand Push-ups
• 8 Squat Clean, 185#
• 3 Parallette Handstand Push-ups
• 9 Squat Clean, 185#
• 2 Parallette Handstand Push-ups
• 10 Squat Clean, 185#
• 1 Parallette Handstand Push-ups

**Original RX is with Parallette but we will not be using parallettes

12/12/15

• Coaches Warmup
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• 25 Front Squat (115/75)
• 40 Situps
• 2k Row / 1600 M run
• 40 Situps
• 25 Front Squats

12/11/15

• WARMUP: 3 rounds not for time
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• 2 wall walks
• 6 hollow rocks (rock back and forth = 1 rep)
• 20 double unders (or double under practice)
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• A. Floor Press 5-5-5-5-5
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• B. 5 rounds
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• 12 Sumo DLHP (95/65) / KB for BC
• 10 KB American Swings (55/35)
• 10 men / 7 women bike calories

12/10/15

• warmup: line drills. Hip and Shoulder mobility
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• A. Thruster (off the rack) 5-3-3-1-1
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• B. 
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• 15 Strict HSPU
• 20 Bar facing burpees (2 feet hop over)
• 30 alternating Front Rack Lunges (95/65)
• 40 OHS (95/65)
• 30 alternating Front Rack Lunges (95/65)
• 20 Bar facing burpees (2 feet hop over)
• 15 Strict HSPU

12/08/15

• warmup - hang sqt sntch tech
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• A. Hang Squat Snatch 1 EMOM, for 13 minutes
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• B. AMRAP 7
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• 5 Power Snatch (115/75)
• 20 Double Unders / 40 singles
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• rest 5 minutes
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• AMRAP 7
• 2 Power Snatch (165/105)
• 20 double unders / 40 singles

12/07/15 - Fran

• WARMUP
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• 2  rounds not for time
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• 10 DL
• 10 pocket hang power cleans
• 10 front squats
• 10 good mornings
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• *performed with an empty bar*
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• A. EMOM 10. Perform 2 hang power clean increasing in weight to find 2RM
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• B. Fran
• 21-15-9
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• Thrusters (95/65)
• Pullups
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• rest 5 minutes
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• C.
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• 21-15-9
• Wall Balls
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• 7-5-3
• Muscle Ups / modified C2B Pullups

12/05/15 - Barbells For Boobs fundaraiser

• We'll have an in house comp/home challenge for bootcamp and crossfit to raise money but I was also going to order these awesome cobranded LiveSore, TrainingPit, Barbells for Boobs shirts.
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• https://fundraise.barbellsforboobs.org/fundraise?fcid=545441 
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• to donate
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• Barbells For Boobs Fundaraiser
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• Men will do Isabel (135/scaled 95)
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• Women will do Grace (95/ scaled 65)
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• immediately after finishing do one of the following
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• 1k row OR
• 800 M run OR
• 1 mile bike

12/04/15

• A. Band Sprints 40M (3x per athlete) First run go at 80%
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• B. 6 rounds
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• 10 KB American Swings (70/53)
• 20 double unders / singles / BC will do jumping jacks
• 10 Floor Press (135/75)

12/03/15

• A. Shoulder Press 5-3-3-1-1
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• B. 1 min max effort, 1 min break. rotate movements, repeat for 4 rounds
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• Box Jumps (24"/20")
• rest 1 min
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• alternating DB snatches (55/35)
• rest 1 min
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• rower calories
• rest 1 min

12/02/15

• WARMUP
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• 3 rounds
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• 7 air squats
• 5 strict toes to bar
• 100 M run
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• A. Back Squat 3-3-3-3-3
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• B. skill work - rope climb
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• C. AMRAP 8 min
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• 1,2,3,4,5...Toes To Bar
• 7 *UNBROKEN* Wall Balls (20/14)
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• rest 2 min
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• D. AMRAP 8
• 1 Rope Climb / 3 modified or 3 strict pullups
• 7 UNBROKEN Wall Balls