100118-100518

Monday 100118 Strength/Skill EMOM X 10 3 High Hang Power Clean 3 Above the knee power clean 3 Below knee Power Clean *Clean Complex with emphasis on cycling. Goal is to stay light/moderate and focus on bar path and breathing! Workout 3 Rounds 400m Run 10 Power Cleans (155/105)(115/75) 25 Push Ups Tuesday 100218 Skill/Primer EMOM X 10 Min 1 - Row Min 2 - 3 Burpees + 5 Dead Lifts Workout Part 1 Three Parts 1 Clock 6 Sets @ MAX EFFORT :30 Max Calorie Row -Rest 1:00 between sets Part 2 6 Sets @ STEADY EFFORT (Unbroken, No bouncing bar) :30 Max Deadlifts (185/125) (135/95) (95/65) -Rest 1:00 between sets Part 3 6 Sets @ MAX EFFORT :30 Burpees Over Bar -Rest 1:00 between sets Wednesday 100318 Mid

092418-092818

Monday 092418 Midline/Skill Work With a 10 Min Running Clock 1 Min HS Hold 1 Min Plank :20 L Sit Workout AMRAP X 6 10/8 Cal Row 12 Push Ups 14 Air Squat Rest 3 Min Repeat! Tuesday 092518 Strength/Skill Back Squat 5X3 You can use your 5 Rep Heavy From last week to do all sets of 5 across at Workout EMOMX 14 Min 1- 14 Burpees Over Bar Min 2-10 Back Squat (155/105))(115/85)I(95/65) Wednesday 092618 Workout AMRAP 21 6/6 Uneven KB Front Rack Lunge (70/53) I (53/35) 18/15 Cal Row 18 TTB *Hold Single KB on one side in front rack opposite side has no weight. Lunge Cash Out 3 minute conversational pace Row 30 Abmats 30 Supermans Thursday 092718 Strength/Skill EMOM X 8 Min 1- 5-8 Pull Ups Min 2- 5 TN

091718-092118

Monday 091718 Barbell Gymnastics 5 Sets 1 Power Clean 2 Hang Power Clean 3 Jerks Rest 1:30 Between Sets Workout For Time 5 Clean and Jerks (135/95) 200m Run 10 Clean and Jerks (135/95) 400m Run 20 Clean and Jerks (135/95) (18:00 Hard Cap) Tuesday 091818 Back Squat Build to a 5 Rep Back Squat Workout AMRAP X 12 7 DB Front Squats (50/35) 7 Box Jumps *3 Burpees at the top of every minute including 0:00 Wednesday 091918 Workout 50-40-30-20-10 KB Swings (53/35) Mountain Climbers 20/15 Cal Row at the end of each round Mountain Climbers counted 1L/1R=1 Rep Cash Out Stretching out as a class Thursday 092018 Gymnastics Work On a 12:00 Clock Skill & Prep Work for Gymnastics Workout EMOM X 21 Min 1 - 2

091014-091418

Monday 091018 EMOM X 10 3 Back Squats MetCon 3 rounds for time of 25 dumbbell push jerks 50 double-unders 25 weighted step-ups 50 double-unders Tuesday 091118 With a Running Clock EMOM X 5 5 Strict Press 2 Min Transition EMOM X 10 Min 0-5 : 4 Cleans and 4 Jerks Min 6-10 : 2 Cleans and 2 Jerks 5 Min Transition EMOM X 8 Min 1-16 DB Snatch (50/35) Min 2- ME Burpees Min 3-14 DB Snatch (50/35) Min 4- ME Burpees Min 5-12 DB Snatch (50/35) Min 6- ME Burpees Min 7-10 DB Snatch (50/35) Min 8- ME Burpees Wednesday 091218 AMRAP 20: 2 muscle-ups 4 handstand push-ups 8 kettlebell swings (53/35) Thursday 091318 EMOM X 12 Min 0-6 : 4 Cleans and 4 Jerks Min 7-12 : 2 Cleans and 2 Jerks MetCon 21 squat

090318-090718

Monday 090318 Labor Day! 1 Workout at 9:15am Tuesday 090418 AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar Wednesday 090518 5 Rounds: 1 Minute Kettlebell Swings (53/35) 1 Minute Reverse Lunges 1 Minute Calorie Row 1 Minute Rest Thursday 090618 AMRAP 13: 60 Dumbbell Snatches (50/35) 50 Wallballs (20/14) 40/30 Calorie Row 30 Burpee Box Jumps (24/20) Friday 090718 Strength Heavy Thruster Build to a Heavy Set of 3 2 Rounds: 400 Meter Run 21 Thrusters (95/65)

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Cartersville, Ga 30120

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