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