Flamingo

Warm Up:
Reps of 10 for 3 Rounds- Triple Crush/ PVC Over Head Squats
Practice:
1- rep max/ Pullup with Kettlebell
Presses standing on one leg- Singles and Doubles
Workout Outside: 5 Rounds
Sprint- 200 ft.
Double Swings- 10 Reps
Farmers Walk- 200 ft.
Workout Inside: 5 Rounds of 20 sec work/ 25 sec. rest
Snatch R/L
Push Presses R/L
Goblet Squats

HKC & Nova Southeastern University

HKC-HardStyle Kettlebell Certification
Master RKC, Andrea DuCane
Team Leader, Mark Toomey
Hosted By: ATP Advanced Training and Performance
Place: Nova Southeastern University at the Don Taft University Center
Date: Saturday- March 20, 2010
Time: 9am- 6pm
Registration & Requirements:  http://www.dragondoor.com/hkc/hkc033.html

Level -1 Kettlebell Workshop

Rules of Participation:
1. Please be prompt.
2. Safety at all times and be respectful to others.
3. Must wear a flat shoe ( Converse All Stars, wrestling shoes, indoor soccer shoes or Vans).
If not… you will be barefoot.
4. Men’s attire: T-shirt / tank and shorts (above the knees).
5. Women’s attire: T-shirt / tank and shorts (above the [...]

CrossFit ATP!

ATP-Advanced Training and Performance is pleased to announce our affiliation with CrossFit. We would like to take the time and thank our loyal members for your hard work and dedication. This transition would not have been possible without all of your support!
ATP is dedicated to help all of our members achieve their personal goals and [...]

Get Up!

Warm Up: 4 Rounds of  Air Squats- 20 reps and TGU’s- 2 reps R/L
Drills of (2) 1-arm swings into (3) snatches transfer R/L-  I size bell heavier- challenge yourself!
Work Out: 20 sec. work/ 25 sec. rest for 4 Rounds

Figure 8’s
Goblet Squats
Snatch R/L
Clean & Press R/L

Pulls & Presses

Warm Up: Tactical Pull-Ups= 3reps / Over Head Squats with PVC= 10 reps for 4 Rounds.
Practice: Cleans & Presses: The class used all the principals that Kenneth Jay shared with everyone at Sunday’s workshop to help find their own 1 Rep Max.
Workout:
Swings: 24kg=10 reps      20kg= 15 reps   16kg= 20 reps  Sprint and [...]

Dinner Party For Kenneth Jay 11/28/09

Kenneth Jay was our special guest at YOLO in downtown Ft. Lauderdale. Everyone had a great time meeting Kenneth over dinner & drinks before the workshop on Sunday. The special treat was Kenneth performing Z-Health on an attendant in the middle of the restaurant. He’s got the magic touch!

Kenneth Jay’s Workshop 11/29/09

In Kenneth Jay’s four hour workshop he covered material from ‘Viking Warrior Conditioning’ book that was released in March of 2009. In detail he described the application and theory behind proper VO2MAX training. All attendants were put through the snatch cadence test and 15:15 MVO2 protocol for 20 sets.
Kenneth shared material from his unreleased books ‘Perfecting [...]

Beastie Boy

WOD is dedicated to Comrade Dustin Miller RKCII.
RKC- September 2008 in St. Paul, MN- Beast Challenge

Warm Up: 10 reps/ 6 Rounds
Heavy Swings
Halos
20 sec work-  20 sec rest
Snatch R/L
Clean & Press R/L
Goblet Squat
Burner: 5 sets / AMRAP in 3 min. of work
Heavy Cleans- 3 reps
Push Ups- 7 reps
Squats- 9 reps

Olympic Lifting Workshop

CrossFit ATP would like to invite their loyal members to register for the FREE Olympic Lifting Workshop.
Please contact Juan or Christine if you would like to attend.
INSTRUCTOR: Steve Marcella from CrossFit Broward
DATE: December 5, 2009
TIME: 9:00am – Noon
Juan (954) 336-4302     Christine (954) 701-1268

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