5/01/14

• A. 1RM Snatch (15 min)
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• B. 10 rounds
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• 5 Snatch Grip Deadlift (95/65)
• 3 Hang Power Snatch (95/65)
• 3 OHS (95/65) *must do same weight on DL and Snatch as OHS*
• 20 double unders / lateral bar hops

4/30/14 - "WE" Wednesdays

• A. 1RM Turkish Getup each arm (15 min cap)
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• B. teams of 2 or 3
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• 50 American KBS (70/53)
• 50 Box Jumps (24"/20")
• 70 partner clapping pushups
• 50 Box Jumps (24"/20")
• 50 American KBS (70/53)

4/29/14

• A. 7 min EMOM > 5-7 strict pullups or 7-9 ring rows
• B. 7 min EMOM > 5-7 strict toes to bar
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• C. AMRAP 15
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• 3 Ring Muscle Up / 2x C2B Pullups
• 6 HSPU / 6 modified
• 12 Wall Ball (20/14)
• 12 Med Ball Situps

4/28/14 - Elizabeth (benchmark)

• A. Pendlay Row 5-5-5-5-5
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• B. Elizabeth 21-15-9
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• Power Cleans (135/95)
• Ring Dips / 2x box dips
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• rest 2 min
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• C. 800 M run cool down

4/26/14

***schedule update ...Boca and Lauderdale locations will now start Saturdays at 10am***

• 800m Run
• 50 Wall Balls (20,14)
• 50 Russian Twists (45/25)
• 50 Bodyweight Walking Lunges
• 50 Double Unders / 50 Lateral Hops
• 50 Cals on Rower
• 50 Air Squats
• 50 Med Ball Sit-ups (20/14)
• 800m Run