052818-060118

Monday 052818 **1 Class at 9:15 AM** Murph 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Tuesday 052918 21-15-9 Sumo Dead Lift High Pulls Kettlebell Swings Air Squats Wednesday 053018 Deadlifts 5X7 AMRAP 17 250m Row 10 Deficit Push Ups 5 Front Squats (135/95) Thursday 053118 3 Rounds 800m Run 50 Supermans 50 AbMat Sit Ups Friday 060118 21-15-9 Cleans (135/95) Ring Dips

052118-052518

Monday 052118 Midline 3 Rounds 50ft Walk Holding 2 Kbs 1 overhead 1 at waist 20 weighted AbMat sit ups 1 Min plank For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each Set Tuesday 052218 Strength Strict Press 3X10 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Rower Burpees Wednesday 052318 Snatch Work EMOM X12 First 3 Min- 5 Snatch Deadlifts + 3 Hang Snatches Empty Barbell Second 3 Min- 3 Hang Snatches (Hold Catch Pos 4 Seconds) Third 3 Min- 4 Power Snatches Fourth 3 Min- 3 Squat Snatches Choose one of the following options Option A For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups Option B For Time: 15-12-9 Power Sn

051418-051818

Monday 051418 Gymnastics/Midline EMOM X 10 5 TTB + 10 L Sit Conditioning 3 Rounds For Time: 10 Clean and Jerks (135/95) 400 Meter Run Tuesday 051518 Strength Build to a heavy set of 3 Deadlifts Conditioning AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165) Wednesday 051618 Strength Back Squat 3X10 Conditioning 3 Rounds: 3:00 Calorie Row 2:00 Shuttle Sprints 1:00 Sit-Ups Rest 2 Minutes Between Rounds Thursday 051718 Barbell 12 Min to work on C&J Technique EMOM X 3 (Empty Barbell) Min 1- 1 Min Hold Front Rack Min 2- Hold Front Squat Min 3- Hold locked out Over Head with C&J grip EMOM X 5 (Empty Barbell) 1 Hang Power Clean + Front Squat + Front Squat Press EMOM X

050718-051118

Monday 050718 Back Squat 3X10 21-15-9: Thrusters (95/65) Pull-Ups Tuesday 050818 Midline 2 Rounds :45 Second Bar Hang :30 Goblet Squat Hold :20 Hand Stand Hold :10 L Sit For Time: 1 Mile Run 2,000 Meter Row 1 Mile Run Wednesday 050918 AMRAP 5: Buy-In: 100 Double Unders 12 Power Cleans (115/80) 4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 8 Power Cleans (135/95) 4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 4 Power Cleans (155/105) 4 Burpee Box Jump Overs (24/20) Thursday 051018 Clean and Jerk EMOM X 9 1 Clean and Jerk Min 1- 70% Min 2-75% Min 3-80% AMRAP 20: 200 Meter Run 2 Rounds of Strict “Cindy

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
CONTACT
Keep me in the loop

335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372