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“We all walk in the dark and each of us must learn to turn on his or her own light.”


Pre-Class:

2:00 Cardio

1:00 Front Rack Stretch

1:00 Banded Shoulder Distraction


Warm Up:

3 Rounds

10 Cals

5 Sotts Presses

(clean grip, pressing from the front-rack position in clean receiving position)


E2MOM x 7 Rounds:

2 Power Clean & Jerks

(Build Weight Each Set)


AMRAP 9:

1 Lateral Burpee

1 G2OH (155/115)

2 Lateral Burpees

2 G2OH

3 Lateral Burpees

3 G2OH

And So Forth And So On

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“You are never to old to set another goal or to dream a new dream."


Pre-Class:

5:00 Jump Rope Practice

5:00 Kipping Practice


Warm Up:

3 Rounds

10 Front Squats

:30 Lean On Rings

3 Turkish Get Ups Each Side


4 Rounds:

2 Lap Run

8 Front Squats (185/135)

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“A creative man is motivated by the desire to achieve, not by the desire to beat others.”


Pre-Class:

3:00 Cardio

1:00 Wall Pec Stretch

1:00 Plank


Warm Up:

30 Pass Throughs

30 Single Arm Kettlebell Swings

20 High Jumps

20 Air Squats

10 Burpees

10 Reverse Burpees


E3MOM x 5 Rounds:

3 Bench Press Reps


Every 6 minutes, for 18 minutes:

Row 500 Meters

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

40/30 Push-Ups

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