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"The question isn’t who’s going to let me; it’s who is going to stop me?"


Pre-Class:

2:00 Cardio

1:00 Thoracic Barbell Opener

1:00 Snow Angels


15:00 To Find 1 Rem Max Power Snatch


Two sets for max reps/calories of:

3 Minutes of Assault Bike


Rest 60 seconds


3 Minutes of Single-Arm Dumbbell Snatches Switching Arms Every 10 Reps


Rest 60 seconds


3 Minutes of Rowing


Rest 60 seconds

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"How wonderful it is that nobody need wait a single moment before starting to improve the world."


Pre-Class:

2:00 Cardio

1:00 Couch Stretch

1:00 Straddle Stretch

1:00 Child's Pose


Warm Up:

20-15-10

Pass Throughs

Trunk Twists

Good Mornings

Kipping Swings

Sit Ups


AMRAP 7: 200 Meter Run

10 Dumbbell Front Squat 10 Dumbbell Push Press

Rest 3 minutes, and then…


AMRAP 7: 20 Walking Lunges 15 Hand-Release Push-Ups 10 Pull-Ups


Rest 3 minutes, and then…


AMRAP 7: 20 Hollow Rocks 15 Dumbbell Rows 10 Ring or Stationary Dips

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"Whether you think you can, or you think you can’t – you’re right."


Pre-Class:

2:00 Cardio

1:00 GHD Inversion

1:00 Pike Head Nods

1:00 Lower Back Twist


Warm Up:

3 Rounds

1 Lap Run

20 Drinking Birds

10 SL Deadlifts

5 Slow Push Ups


E2MOM x 8 Rounds

Deadlifts

Rounds 1-4 - 5 Reps

Rounds 5-8 - 3 Reps


Against a 2-minute running clock, complete as reps as possible of:

Row 300/250 Meters

Max Reps of Burpee Box Jump-Overs (24″/20″)

Rest 2 minutes while a partner does their round, and workout is complete when a total of 100 BBJO are completed.

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4390 Westroads Dr Suite D
West Palm Beach, FL 33407
(561)-444-3841
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