022618-030218

Monday 022618 Strength EMOM X 9 3 Front Squats Conditioning 5 rds 15 Hang Power Snatch (75/55) 10 Burpee Box Jump Overs (24/20) Tuesday 022718 Conditioning AMRAP 3 21/15 Calorie Row 21 Lateral Barbell Burpees Max Overhead Squats (75/55) Rest 3 minutes AMRAP 3 18/13 Calorie Row 18 Lateral Barbell Burpees Max Overhead Squats (95/65) Rest 3 minutes AMRAP 3 15/11 Calorie Row 15 Lateral Barbell Burpees Max Overhead Squats (115/80) Rest 3 minutes AMRAP 3 12/9 Calorie Row 12 Lateral Barbell Burpees Max Overhead Squats (135/95) Wednesday 022818 Gymnastics AMRAP 5 HSPU Every time you break 5 V-Ups Conditioning AMRAP 18: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/21 Calorie Ro

021918-022318

Monday 0219188 Deadlift Build to a Heavy Set of 3 AMRAP 8: Wallballs (20/14) On the Minute – 5 Deadlifts (225/155) Tuesday 022018 Every 2 min for 20 min: 200m Run 5 burpees 5 strict HSPU *If unable to complete in 2 minutes this turns into an AMRAP Wednesday 022118 Gymnastics 20-15-10 Ring Rows Dips Then... 20-15-10 MU Progression on Rings V Ups Conditioning 3 Rounds: AMRAP 3: Row AMRAP 2: Power Snatch (95/65) AMRAP 1: Pull-ups Rest 2:00 Thursday 022218 15 Minutes to Mobilize 30-25-20-15-10 Russian KB Swings AbMat Sit ups 10m Shuttle Sprint Friday 022318 Open 18.1 Friday night lights at 6:30PM "Fights" of the night Courtney Blankenship, Tracey McFadden and Karly Jackson as well as M

021218-021618

Monday 021218 Gymnastics 3-5 Rounds Depending on Skill Level Choose From Below 5 Pull Ups 5 Chest to bar 5 Bar MU 12 Ring Rows 6 Negative Pull Ups 4 Strict Pull Ups with a band **We can mix and match to find what best fits each athlete! Conditioning 21-15-9: Squat Cleans (135/95) Ring Dips Tuesday 021318 Strength 5X3 Push Press Conditioning For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Press (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie Row Wednesday 021418 AMRAP 3: 50′ Walking Lunge (No Weight) 35 AbMat Sit-ups Max Calorie Row Rest 3 minutes AMRAP 3: 50′ Walking Lunge (30’s/25’s) 35 AbMat Sit-ups Max Calorie Row Rest 3 minutes AMRAP 3: 50′ Walking Lu

Food Tip Friday

Competition Nutrition Thought I would post this a little early so everyone that is competing this weekend would have plenty of time to prepare! Night Before a Comp If you are NOT on my team I would highly recommend that you go out to your favorite Mexican restaurant. Eat multiple baskets of chips and order the hottest thing on the menu. Make sure you chase it down with two fish bowl margaritas! ( That's the real secret ) For the day of competition I would swing by KFC on your way in and grab a bucket of chicken, extra crispy, with all the fixings for you and your partner to share. Boom thats it! LOL Alright all jokes aside please don't do any of that. Eat normally the day before a competitio

020518-020918

Monday 020518 Barbell Gym Every :90 for 6 Sets 2 Cleans+1 Jerk Every :90 for 7 Rounds 7 Toes To Bar 7 Burpee Box Jump Overs Tuesday 020618 Barbell/Strength Build to a heavy 3 set Thruster Conditioning 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) Wednesday 020718 EMOM X 10 Even- 5 Dead Lifts Odd- 3 Back Squats Conditioning 20-18-15-12-9-6-3 DB Snatch Burpee Over Dumbell TTB Thursday 020818 AMRAP 3: 24 Box Jump Overs (24/20) 18/12 Cal Row Max Power Cleans (115/80) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 15/10 Cal Row Max Power Cleans (135/95) rest 3 minutes AMRAP 3: 18 Box Jump Overs (24/20) 12/9 Cal Row Max Power Cleans (155/105) rest 3 minutes AMRAP 3: 15 Box Jum

Food Tip Friday

One thing that we don't think about often when changing our diet is to remember to stay hydrated. We get so focused on what foods we are taking in, we often forget about it. Especially in the winter months. There are many benefits for staying hydrated and many consequences from being dehydrated. Lets think about the brain itself is 80% water. A few benefits of staying hydrated include: Toxic remover, joint greaser, clearer healthier skin, helps muscles function, boost immune system, water is a lot cheaper than drinking a soda that cost almost as much as the meal. Consequences of dehydration include: headaches, irritability, inability to focus, slower reaction time, decreased speed, decrease

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372