
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 R


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 21-1

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

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 R