102918-110218

Monday 102918 Back Squat 3X5 1X5 Workout AMRAP 15: 30 Double Unders, 10 Dumbbell Power Cleans 30 Double Unders, 10 Dumbbell Hang Squat Cleans 30 Double Unders, 10 Dumbbell Push Presses 30 Double Unders, 10 Dumbbell Reverse Lunges 30 Double Unders, 10 Dumbbell Thrusters Tuesday 103018 AMRAP 5: Buy In: 400 Meter Run Then, AMRAP: 21 Chest to Bar Pull-ups 21/15 Calorie Row Rest 5 Minutes AMRAP 5: Buy In: 400 Meter Run Then, AMRAP: 15 Toes to Bar 15/10 Calorie Row Rest 5 Minutes AMRAP 5: Buy In: 400 Meter Run Then, AMRAP: 9 Pull-ups 9/6 Calorie Row Wednesday 103118 Happy Halloween! Todays "class time" will only last 30 minutes including warm up and cool down! That way you

102218-102618

Dont Forget ATG Halloween Party THIS Saturday at 335 South Erwin Street Cartersville Ga 30120!! Bring your family! Monday 102218 Skill Work AMRAP 5: 10 Double Unders, 1 Bar Muscle-Up 20 Double Unders, 2 Bar Muscle-Ups 30 Double Unders, 3 Bar Muscle-Ups …. Up by (10) and (1) per round Conditioning 3 Rounds: 10 Clean and Jerks (135/95) 400 Meter Run Tuesday 102318 Midline 3 Rounds 50 Supermans :40 Plank 30 Side to Side Sit Ups With Plate or Ball :20 L Sit 10 V Ups 21-15-9 Sumo Dead Lift High Pulls Kettlebell Swings Goblet Squats Wednesday 102418 Front Squats Heavy Set of 2 Workout 21-18-15-12-9: Wallballs (20/14) Pull-Ups Calorie Row 200 Meter Run Thursday 102518 AMRAP 5: Buy In:

101518-101918

Monday 101518 Strength Front Squat 2×4 @ 79% 2×3 @ 84% 2×2 @ 90% Workout For Time: 2k Row 150 Double Unders 10 Rounds of “Chest to Bar Cindy” (5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats) Tuesday 101618 For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (70/53) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wallballs (30/20) 30 Lateral Bar Burpees 30 Double Unders 2 Rounds 50 AbMat Sit ups 50 Supermans Wednesday 101718 Strength/Barbell Skill On the Minute x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (78-81-84) Min

100818-101218

Monday 100818 Strength On the Minute x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch Minutes 12-13-14: 1 Squat Snatch Workout For Time: 5 - 200's (1,000 Meter Run) 40 Ches to Bar Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees Tuesday 100918 Strength Back Squat 3×9 (70-74-78%) 5 Rounds For Time 15 Box Jump Overs 12 Lunges Overhead/Front Rack/ or Farmers Carry Hold 9 Toes to bar Wednesday 101018 30-20-10: Hang Power Clean (115/80) Cal Row Directly into… 10-20-30: Deadlifts (205/145) Calorie Row Women complete (21-15-9, 9-15-21) on machines Thursday 10

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372