073018-080318

Cubbies are in and Drew is... Well... Being the Drew we love! We can't wait to get after it this week with each of you! Monday 073018 Conditioning 4 Rounds Row 1500m Rest as Needed Tuesday 073118 MetCon AMRAP 10 20 Box Jumps (24/20) 10 HSPU Wednesday 080118 MetCon 12-9-6 Squat Cleans (225/155) Muscle Ups Thursday 080218 Conditioning 5 Rounds 30 Wall Balls 5 Squat Snatches Rest 2 Minutes Friday 080318 Conditioning 3 Rounds 800m Run 42 KB Swings 24 Pull Ups

072318-072718

Monday 072318 Squat Clean On the Minute x 12 (3 Rounds): Minute 1: 3 Reps @ 70% Minute 2: 2 Reps @ 75% Minute 3: 1 Rep @ 80-86% Minute 4: Rest 5 Round 6 Hang Squat Clean (135/95) 10 Burpees over Bar Tuesday 072418 Gymnastics 3 Rounds Not For Time 7 Strict TTB 5 Pull Ups 3 Chest To Bar 1 Bar MU *Utilize this time to work on your kip as well! 21-15-9 Back Squats HSPU Wednesday 072518 "Daniel" For Time: 50 Pull-Ups 400 Meter Run 21 Thrusters (95/65) 800 Meter Run 21 Thrusters (95/65) 400 Meter Run 50 Pull-Ups Midline 50 AbMat Sit Ups 50 Supermans Thursday 072618 On the Minute x 7: Snatch Pull Hang Snatch High Pull 2 Hang Power Snatches For Time: 200 Double Unders 1,500 Meter R

071618-072018

Monday 071618 Gymnastics 5 DS 7 Kipping Pull Ups (No Butterfly or strict) Kip Pulls will most definitely work, or scalp pull ups 14 Ring Dips 21 Knees to Elbows For Time: 800m Run 21 Kettlebell Swings (53/35) 21 Goblet Squats (53/35) 400m Run 15 Kettlebell Swings (53/35) 15 Goblet Squats (53/35) 200m Run 9 Kettlebell Swings (53/35) 9 Goblet Squats (53/35) Tuesday 071718 Back Squat 3X10 5 Rounds: 1 Minute Front Rack Empty Barbell Back Lunges (45’s/35’s) 1 Minute Double Unders 1 Minute Calorie Bike/Or Cal Row 1 Minute Rest Wednesday 071818 5 Rounds Not For Time 5 Clean and Jerks with an Empty Barbell 10 Ring Rows Teams of 2, AMRAP 20: 35/25 Calorie Bike; or Cal Row 50 Kettlebell Swings

070919-071318

Monday 070918 Front Squat EMOM X 10 3 Reps 21-15-9: Front Squat (135/95) Kettlebell Swings (70/53) 400 Meter Run Tuesday 071018 Strength/Deadlift Build to a Heavy Single AMRAP 12: 6 Strict Handstand Push-ups (Mod-12 Hand Release Push Ups) 9 Deadlifts (225/155) 30 Double Unders Wednesday 071118 Squat Snatch Build to a Heavy Single For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65) Thursday 071218 For Time: 50 Clean and Jerks (135/95) On the Minute – 5 Toes to Bar Time Cap 15:00 Friday 071319 Kelly 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)

070218-070618

Monday 070218 Strength Build to a Heavy Set of 3 Back Squat Conditioning 4 Rounds: 400 Meter Run 50 Air Squats Tuesday 070318 Conditioning AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4 minutes AMRAP 4: 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining rest 4 minutes AMRAP 4: 1 Round: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Max Calorie Row in Time Remaining Wednesday 070418 4th of July Workout! One class 9:15am! Thursday 070518 Strict Press 5X5 Push Jerk 3X3 Split Jerk 3X1 Each movem

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372