6/1/15

• A. 8 min EMOM Hang Power Clean working up to 60%
• 
  
• 8 min E2-MOM hang PC working up to new 1RM
• 
  
• B. Fran 21-15-9
• 
  
• Thrusters (95/65)
• Pullups
• 
  
• * strict 10 minute cap
• ** at 10 minutes start...
• 
  
• C. 5 sets of 1 min plank with 1 minute rest

5/30/15

• warmup: 3 rounds 
• 
  
• 5 pushups
• 10 situps
• 20 lateral hops
• 
  
• 5 rounds
• 
  
• 12 Box Jumps (24"/20")
• 12 Russian KB Swings (70/53)
• 200 M run with wall hurdle (or replace with 4 burpees)

5/29/15

• A. Turkish Getup 1RM per arm
• 
  
• B. EMOM for 10
• 
  
• 6 Front Squats (135/95)
• 6 Bar facing burpees (Hop with both feet leaving the floor at the same time)
• 
  
• **key is to finish all minutes with full reps or scale down reps as needed.
• 
  
• C. L-Sit hold. Accumulate 3 total minutes with a running clock

5/28/15

• WARMUP: empty bar clean and jerk technique work led by coaches
• 
  
• A. Clean and Jerk (may be squat or power clean and push or split jerk) EMOM - 1 rep for first 8 minutes. Second 8 minutes will be every OTHER minute
• 
  
• 
  
• Teams of 2 or 3
• 
  
• Team Chipper
• 
  
• 1000 M row
• Plank Hold (one partner must do plank hold while other rows, switch whenever)
• 
  
• 80 Push Jerk/Press (115/75)
• *one partner hangs from the bar, switch as needed
• 
  
• 60 ring dips / 120 box dips
• *one partner does wall walk or HSPU hold
• 
  
• 60 back rack Weighted Box Step ups (115/75) (24"/20")
• wall sit hold, switch as needed

5/27/15

• WARMUP: empty bar squat snatch technique work led by coaches
• 
  
• A. Squat Snatch EMOM - 1 rep for first 8 minutes. Second 8 minutes will be every OTHER minute
• 
  
• B. 21-15-9
• 
  
• Deadlift (225/155)
• HSPU
• 
  
• *400 M run after every set
• 
  
• * 17 min cap

5/26/15

• 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 5-3-3-1-1
• 
  
• B. 7 min AMRAP ladder
• 
  
• 1,2,3,4...
• 
  
• Power Clean (185/115)
• Bar Muscle Up / 2x CHEST TO BAR pullups
• 
  
• C. 
• 
  
• 25 M sled sprints x6. Rest as needed. Athletes go as heavy as possible

CLOSED for Memorial Day 5/25/15

CLOSED FOR MEMORIAL DAY. REGULAR SCHEDULE ON TUESDAY

5/23/15 - "Memorial Day MURPH"

• 1 mile run then...
• 
  
• 100 pullups
• 200 pushups
• 300 air squats
• 
  
• finish with 1 mile run

5/22/15

• A. Band Sprints 
• 
  
• B. 14 min AMRAP 
• 
  
• 20 OH Plate Lunges (45/35) 
• 10 Plate Get up Situps 
• 5 HSPU

5/21/15

• Warmup with Empty Bar
• 
  
• 3 rounds
• 
  
• 5 good mornings
• 5 snatch grip behind the neck press
• 5 OHS
• 
  
• A. Romanian DL 3-3-3-3-3
• 
  
• B. EMOM 12
• 
  
• Minute 1: 4 Hang Squat Snatch (95/65)
• 7 Toes to Bar / knees to elbows / or 12 v-ups
• 
  
• ** scaled down reps if necessary
• 
  
• Minute 2: 40 Double Unders / lateral hops / or 80 singles
• 
  
• **use even minutes to work on double unders if you are still learning them

5/20/15

• A. Front Squat 5-3-3-1-1
• 
  
• B. 40-30-20-10
• 
  
• KB American Swings (55/35)
• Box Jumps (24"/20")
• 
  
• ** 11 min cap
• 
  
• C. accumulate 3 minutes of hollow rock hold. 10 minute running clock

5/19/15

• 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 or Split Jerk 5-3-3-1-1 
• 
  
• B. 4 rounds
• 
  
• 400 M run
• 15 Burpees
• 3 rope climbs / 3 rope climbs seated to standing with feet on floor

5/18/15

• 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.
• 
  
• B. ** SHOULDER MOBILITY before Hammer **
• 
  
• C. 5 RFT - "Hammer"
• 
  
• 5 Power Cleans (135/95)
• 10 Front Squats (135/95)
• 5 Jerks (135/95)
• 20 Pull Ups
• 
  
• ** Mandatory Rest of 90 Seconds between rounds **
• 
  
• ** 25 min cap **

5/16/15 - BEACH WORKOUT

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

We will be having a beach workout instead at 10am by the Yankee Clipper hotel in Ft Lauderdale beach!

Address:

1140 Seabreeze Blvd, Fort Lauderdale, FL 33316

5/15/15

• A. Farmer Walk 50m max weight - 3 attempts
• 
  
• B. AMRAP 15
• 
  
• 15 Situps
• 10 Power Cleans (115/75)
• 5 Push Press (115/75)

5/14/15

• A. Deadlift 3-3-3-3-3
• 
  
• B. 4 rounds
• 
  
• 5 Muscle Ups / 5 pullups and 5 ring dips
• 10 Front Rack Lunges (5 per leg) (135/95)
• 400 M run

5/13/15

• WARMUP
• 
  
• Shoulder mobility then...
• 3 RNFT
• 10 Empty Bar Thrusters (10 second hold on bottom during 10th rep)
• 10 Supermans
• 10 Pushups
• 
  
• A. 250M row relay 3x per athlete
• 
  
• B. AMRAP 12 min
• 
  
• 14 Wall Balls (20/14)
• 10 Toes to Bar / 14 v-ups
• 
  
• C. cool down: 1 min plank, 1 min off x3

5/12/15

• warmup: Squat clean technique work 
• 
  
• A. Every 2 minutes for 14 minutes - 3 touch and go squat cleans. Start at 40% or less work your way up
• 
  
• B. 10 min HSPU practice or max unbroken HSPU
• 
  
• C. 1 mile for time

5/11/15 - "Isabel"

• A. Single Arm DB/KB row 3x8/arm
• 
  
• B. lacrosse or foam roll glutes and legs. Work on shoulder mobility led by coach
• 
  
• C. Isabel
• 
  
• 30 reps Squat or Power Snatch (135/95)

5/9/15

• teams of 2 or 3
• 
  
• with a 23 minute running clock perform
• 
  
• 6 rounds
• 
  
• 20 Planking Burpees (one planks while other performs burpee over planking partner)
• 16 Partner Situps (both go down and up together)
• 
  
• then with remaining time one partner performs 400 M med ball run, then tag other partner to do 400 M med ball run alone. Teams of 3 will have 2 partners running then tagging 1 while the first 2 rest. 
• 
  
• Goal is to get as many meters with med ball run as possible within the 23 minutes
• an switch med ball carrier at any point, teammates run together)

5/8/15

• A. Weighted Pushups 3-3-3-3-3
• Skill review - box jump and thruster efficiency
• 
  
• B. AMRAP 7
• 
  
• 3 Thrusters (165/105)
• 5 Box Jumps (30"/24")
• 
  
• rest 3 minutes
• 
  
• C. AMRAP 7 minutes
• 
  
• 3 Thrusters (115/75)
• 5 toes to bar

5/7/15

• A. Floor Press 5-3-3-1-1
• 
  
• B. AMRAP 14 min
• 
  
• 250 M row
• 7 HSPU
• 14 pullups

5/6/15

• A. Back Squat 5-5-5-5-5
• 
  
• B. Perform 100 hang power cleans (135/95)
• 
  
• * every time you drop the bar do 30 double unders or lateral hops
• 
  
• ** can NOT rest on the back rack or from a bending (leaning over) hang position
• 
  
• *** 13 min cap, scale accordingly

5/5/15

• warmup: 500 M row, then Power Clean technique work with coaches
• 
  
• A. Power Clean 16 min clock. 8 Min EMOM, one PC working up then 
• 
  
• second set of 8 min will be Every 2 Minutes up to 1RM for the day
• 
  
• 
  
• B. teams of 2 or 3
• 
  
• 4 Rope Climb / 12 Strict Pullups
• 20 DB Alternating Snatch (70/55)
• 40 Assault Bike Cals
• 70 burpees
• 40 Assault Bike Cals
• 20 DB Alternating Snatch (70/55)
• 4 Rope Climb / 12 Strict Pullups
• 
  
• * one partner resting at a time per team*
• 
  
• *teams of 3 will have reps readjusted accordingly

5/4/15 - "Nancy"

• warmup:
• 
  
• 2 rounds
• 
  
• 10 Thoracic High Fives (per side)
• http://youtu.be/2y_A4xfbGUU?t=3m28s
• 
  
• 10 back strokes
• http://youtu.be/xbOxmQRi7fM?t=8m19s
• 
  
• 10 PVC OHS
• 
  
• A. Strict Shoulder Press 5-3-3-1-1
• 
  
• Coaches skill review: OHS
• 
  
• B. Nancy (20 min cap)
• 
  
• 5 rounds
• 400 M run
• 15 OHS (95/65)

5/2/15

• Teams of 2 or 3 
• 
  
• 10 rounds
• 
  
• 10 Partner Clapping Pushups
• 20 Pullups or ring rows (one person at a time)
• 100 M run (together)