Commit to be fit!
Please remember we are CLOSED for the beach workout today!
Join us on beautiful Hollywood broadwalk beach, bring your friends and family for a FREE workout at 10am sharp!
We’ll be right of front of Oceans 13 bar and grill
3111 N Surf Rd, Hollywood, FL 33019
AMRAP 5
5 slam balls
10 air squats
20 mountain climbers
then AMRAP 6
odd: row easy > moderate > last set should be WOD pace
even: inch worms > up downs > burpees
(each set will be a progression)
EMOM 20
1 >> 20/16 cal row
2>> 15 burpees
*record 35 men / 31 women each round for full Rx
cool down – 3 sets
10 slow pike-ups on rower
10 push ups (3 seconds down)
*rest as needed between sets
3 rounds
100m run
5 ring rows / scale up to ring pull ups (palms facing each other)
5 hanging scap retractions
5 pushups
10 air squats
advance to next number only if you have mastered previous skill/strength
1) 10 min emom (5 tempo ring rows. 3 sec down)
2) 10 min emom >> 3-5 strict pullups
3) work on kip
4) work on kipping C2B
5 work on butterfly cycle
20 min AMRAP
5 C2B pullups
10 pushups
15 air squats
400m run then with empty bar
5 high hang snatch high pulls
5 high hang muscle snatch
5 above knee muscle snatch
5 above knee power snatch
5 mid shin (from floor) power snatch
AMRAP 10
2-4-6-8-10…
Power Snatch (95/65)
after every set, perform 20 double unders / lateral hops
cool down: 3 sets with barbell (choose challenging weight)
20 L. Leg hip thrust
20 R. leg hip thrust
1 min static hold glute bridge
*rest as need after sets*
3 rounds
8/6 cal bike
5 double DB push press (increase weight each round)
6 (3/3) alt. DB suitcase lunges
,
EMOM x 16 MINUTES
MIN 1 — Max Cal Bike
MIN 2 — 12 DB Push Press (50/35) + 6 Up-Downs
MIN 3 — 12 DB Suitcase Lunges + 6 Up-Downs
MIN 4 — Rest
**record total calories, must do all reps within minute allotted for Rx
COOL DOWN
5:00 Foam Rolling Focused on Quads & IT Band
Run 400m
-Leg kicks
(in place, 10 up and back, 5 across)
-Lower back stretch, 20x total (10 per leg)
https://www.youtube.com/watch?v=qRZTvkKEbCk
-15 glute ham bridges with band
https://www.youtube.com/watch?v=tgw_0kCDGX8
-Small band walks
(forward, backwards, right, left in quarter squat position) 10 steps each way
https://www.youtube.com/watch?v=Z5iT6Czt7Zc
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
3 ROUNDS FOR TIME
10 Front Squats (135/95)
15 Pull-ups
20 Box Jumps (24/20)
stretch after class with ROMwod or coach
balls start in the middle. Both sides will run (or bear crawl or crab walk depending on coach) to middle to get the balls. Everyone must go back 8 feet behind center to their team’s side to be able to throw the ball to opposite team.
Rules:
1) Get hit = 2 burpees
2) caught ball from your throw = 4 burpees
3) you can get hit while doing burpees, so do them fast. Cannot hide throughout game to avoid playing/being hit
4) if you’re hoarding dodgeballs and get hit, you’ll do 2 burpees for every ball you’re holding
5) hit computer or tv = 5 burpees
**cannot throw within 8 feet of center cones.
AMRAP 15
P1 – Bikes or Rows (for cals)
P2 – 5 Strict Pull-ups + 10 Honest Push-ups + 15 Air Squats
-5:00 Rest before next AMRAP-
*P2 is the pacesetter in both efforts
Add total calories to rounds (each round = 30 reps)
AMRAP x 15 MINUTES
P1 – Bike or Rows (for cals)
P2 – 5 Plate Bent Over Row + 10 Plate Ground to OH + 15 Plate Hops**
*P2 is the pacesetter in both efforts
**Plate hops, both feet on and off the plate at same time. Think fast feet.
Add total calories to rounds (each round = 30 reps)
