043018-050418

Monday 043018 Front Squats Conditioning AMRAP 16: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35) Tuesday 050118 AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 minutes AMRAP 5: Buy-In: 200 Meter Run 6 Deadlifts (275/185) 6 Lateral Barbell Burpees Wednesday 050218 AMRAP 8: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6 Toes to Bar 9 Hang Squat Clean (95/65) 9 Toes to Bar Thursday 050318 Complete as many reps as possible in 3 minutes of: 20-calorie Row 30 Wall-ball Shots, 20/14l

042318-042718

Monday 042318 Midline 5 Rounds :30 Hold Clean Grip Overhead :20 L Sit 10 Goblet Squats Metcon For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105) Tuesday 042418 Snatch EMOM X 12 Min 1-3 3 Tempo Snatch 65% Min 4-6 2 Tempo Snatch 70% Min 6-9 2 Tempo Snatch 75% Min 10-12 1 Tempo Snatch 80% *if squat snatching is extremely difficult for you, stay lighter then the recommended weights. AMRAP 9: 1 Ring Muscle-ups 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatch (135/95) 3 Ring Muscle-ups 3 Squat Snatch (135/95) Wednesday042518 Strength 3X10 Back Squats Conditioning AMRAP 18: 2

041618-042018

Monday 041618 Strength Back Squat Build to a heavy set of 5 Conditioning For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Lateral Barbell Burpees Tuesday 041718 Gymnastics 3 Rounds 10 Toe To Rings :30 HS Hold 10 Hips to rings :20 L Sit Helen 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups Wednesday 041818 Snatch Empty barbell 3X3 OHS Last OHS hold for 5 seconds Snatch with (75/55) 3 sets 1 snatch dead lift 1 Hang Snatch 1 Full Squat Snatch Conditioning 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65) Thursday 041918 3 Rounds 10 strict press with dumbbell 20 AbMats For Time: 70 Double Unders 50 KB Swings (53/35) 70 Double Unders 50 KB SDLHP (53/35) 70 Doubl

040918-041318

Deload week- This week we will be approaching our workouts a little differently. We are going to try and make sure mentally we are prepared for the next couple months of training. Address any issues we may be having with form. This is our opportunity to take a step back and be sure that we are moving correctly and feeling great entering the next cycle of our training. This will be different for each athlete and we will hit on it even more in classes, but for those of us who have finished the last cycle and the open we will need to reboot before this next phase. This is our opportunity to do so, which means instead of going at 90% on a few workouts we will make sure we are hitting every rep p

040218-040618

Monday 040218 Strict Press 3X10 3X5 30 min EMOM (every min on the min): 1st min: 15/12 Cal Row 2nd min: 15 weighted sit ups 3rd min: 6 squat cleans (135/95) *If you fail to complete the work on the minute, workout turns into AMRAP. Each min counts as 1 round. Completing workout prescribed equals 30 rounds completed. Tuesday 040318 Front Squat 4X4 Conditioning AMRAP 14 50 Wall Balls 40 Box Jumps 30 C2B Pull Ups 20 Snatches (95/65) 10 Thrusters (95/65) Wednesday 040418 Gymnastics EMOM X 10 Min 1- 5 Strict Pull Ups + :20 L Sit Min 2- ME Hand Stand Hold Conditioning 4 Rounds, On The 4:00: 18/15 Cal Row 15 Front Squats (95/65) 12 x Shuttle Sprints (10m) Thursday 040518 Barbell Gym EMOM X

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372