012918-020218

Monday 012917 Midline 3 Rounds :20 L Sit (From Bar) 10 TTB Strict 20 Supermans :30 HS Hold :30 Goblet Squat Hold Conditioning AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 4 Front Squats (135/95) 4 Burpee Box Jump Overs (24/20) Tuesday 013018 Deadlift 5X3 Conditioning AMRAP 20 7 KB Swings 10 Burpees 10/7 Cal Row 100m Run Wednesday 013118 Midline 4 Rds, Not For Time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings AMRAP 13: 70 Alternating Dumbbell Snatch

Food Tip Friday

Protein Powder ? What is whey protein? Whey protein is a milk-based protein created from the cheese making process. It’s ultimately sold in powder form. Whey protein is known as the “fast-digesting” protein because it’s easily absorbed and digested, and enters the bloodstream quickly. Whey protein results in rapid delivery of amino acids (protein) to the muscles. When is it best to consume whey protein? Whey protein is an excellent option to consume before, during, and after workouts due to the fast delivery of amino acids (protein) to the muscles. Plus, the easy digestibility reduces any chance of GI distress around training. Whey protein is also a high-quality, versatile, and convenient pr

012218-012617

Monday 012218 Strength Push Press 3X3 70% 5X1 85% 1X5 75% Conditioning 5 Rounds, On the 4:00 15 Pull-ups 18 Alternating Kettlebell Snatches (55/35) 20/15 Calorie Row Tuesday 012318 Barbell Gym EMOM X 9 Min 1- 2 Cleans + 2 Jerks Min 2- 3 Power Snatches Min 3- 5 Front Squats (185/125)-(155/105)-(135/95)-(95/65) *1 Barbell, all at the same weight *You choose weight, those are just some benchmark weights. Conditioning 5 Rounds: 20 Abmat Sit-Ups 20 Jumping Lunges 100 ft. Kettlebell Farmers Carry (70/53) Wednesday 012418 Conditioning For Time: 21 – 15 – 9: Toes to Bar Thrusters (95/65) directly into... 15 – 12 – 9: Row for Calories Hang Squat Cleans (95/65) directly into... 12 – 9 –

Food Tip Friday

Counting Macros Week #4 Minor Adjustments What do you do if the calories and macros you are following aren’t leading to results or you hit a plateau? First, let’s establish what a “healthy” rate of progress is after a few weeks of following your plan. For fat loss: 0.5-1lb per week for women. 0.75-1.25lb per week for men. For muscle gain: 0.25-0.5% of your bodyweight in lbs of muscle gained per month. Weight gain should be at about 1lb per week. For performance: (tough one to measure because of different variables, ex: stress, overtraining, not sleeping well) Are you recovering from exercise? How are your energy levels for exercise? At work? Next, there are many considerations when making ad

011518-011918

Monday 011517 Barbell Gym EMOM X 10 Min 1-3 : 5 Power Snatches Min 4-7: 2 Power Snatch + 1 Squat Snatch Min 7-10: 1 Squat Snatch Conditioning Open 14.1 AMRAP 10 30 Dubs 15 Power Snatches (75/55) Tuesday011618 Gymnastics/Midline AMRAP 10 For Quality Not Rounds 10 TTB 5 Negative Pull Ups :20 L Sit 5 Strict Pull Ups Conditioning Teams of 2 AMRAP 20 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs Kettlebell: (53/35) Box Jump Overs (24/20) Wallballs (20/14) *Partner 1 does 3,3,3 then partner 2 does 3,3,3 Partner 1 rests while partner 1 does 6,6,6 then partner 2 does 6,6,6 and so on... Wedn

010818-011218

Monday 010818 Barbell EMOM6 3 Clean and Jerks 70-75% Conditioning 50-40-30-20-10 Wall Balls (20/14) -Rest 1 min b/t sets- Goal here is 1 to 2 sets, scale weight if needed Midline 2 Rounds 1 Min plank 10 Evil Wheels 20 Supermans Tuesday 010918 Barbell 5X3 OHS AMRAP 15 15 Air Squats 15 Push Ups 15 AbMat Sit Ups 15 Ring Rows Wednesday 011018 Conditioning AMRAP 16 Every 2 mins (8 rds) 10 Thrusters (95/65) 10 Bar Facing Burpees *Before the MetCon we will practice and scale accordingly so you can get the first 3 rounds (at least) in the 2 min time frame! Thursday 011118 Strength Front Squat 5X5 AMRAP 10: Row for Meters On the 1:00… 1 Box Jump Over (24/20) On the 2:00… 2 Box Jump Overs (

Counting Macros Week #3

Fat Loss or Lean Mass Gain? Can I achieve both at the same time? If not what should I do first? Your first step is to choose what's more important to you: fat loss or lean mass gains. You may ask, "What if I want both?" However, this is one of those situations where you're better off tackling one goal at a time. While lean mass gains can occur alongside fat loss, neither process will occur at its full potential. Why? Higher carbohydrate ratios augment lean mass gains, while lower carbohydrate ratios tend to accelerate fat loss. This is another reason why keeping track of what you are eating is so important. Rule of thumb If you are a male and wanting to lose fat but gain healthy lean mass ch

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335 S Erwin St

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