123118-010419

Revised Class Schedule Tuesday 010119- 1 Class at 9:15!!! Every Other day will be the same! Monday 123118 Workout Fran-Ish 2 Sets 12-9-6 Thrusters 95/65 Pull Ups Rest 2:00 Between Sets Post Workout Strength/Skill Back Squat 3X3 at 75% (moderately heavy) 3X2 at 80% (Heavy) Tuesday 010119 1 Class at 9:15 Wednesday 010219 5 Rounds For Time 10 Power Clean (155/105) or (115/80) 15 Lateral Barbell Burpees 3-4 Sets 15 Plate Good Mornings 15 Glute Bridges Rest 1:00 Thursday 010319 Strength Strict Press 5X5 AMRAP 15 15/12 Cal Row 20 Box Jumps (24/20) 25 Dubs Friday 010419 Strength/Skill EMOMX10 3 SDHP *double overhand grip same as you will use on Sumo Dead Lift High Pull Workout 5 Rounds for Max Reps

122418-122818

Monday 122418 1 Class 9AM 12 Days of Christmas 1 Class 9AM Tuesday 122518 Merry Christmas!! Merry Christmas from our ATG Family to yours we are so thankful for each of you and we cannot wait for 2019, but for today lets enjoy our families worship our king and rejoice that today even exist! CLOSED Wednesday 122618 *2 Classes 1 at 9 AM 1 at 5:30 PM Against a 16:00 Clock 1 Rep Max Snatch AMRAP 10 15 DB Snatch (50/35) 30 Double Unders Thursday 122718 Back to our normal class schedule! 10 Sets 12 Calorie Row 10 Burpees to a Target Rest 1:00 Between Rounds Grunt Work 3 Sets Not For Time 10 Chin Ups 10 Strict DB Presses 10 DB Bent Over Rows Rest As Needed Friday 122818 Against a 16:00 Clock 1 Rep M

121718-122118

Monday 121718 Strength/Skill Split Jerk 5,3,1,1,1 *5 moderate *3 moderate heavy *1,1,1 heavy or building Conditioning AMRAP 10 200m run 10 shoulder to overhead (155/105)/(115/75) Tuesday 121818 Strength/Skill Front Squat 5,3,1,1,1 *5 moderate *3 moderate heavy *1 heavy AMRAP 20 Min 1-18/14 calorie row Min 2- 15 Dumbell Front Squats (50/35) Min 3- 10 Burpee Box Jumps Min 4- rest Wednesday 121918 5 Rounds For Time 20/18 Calorie Row 15 Power Cleans 9 HSPU *sub HSPU for push ups on box Thursday 122018 Every 4:00 for 5 Sets 15 Kettlebells (53/35) 15 Burpees 15 Toes to Bar Friday 122118 Open Workout 13.3 150 Wall Balls 90 Dubs 30 Muscle Ups C

121018-120518

Monday 121018 3 Rounds 50 Double Unders 20 DB Push Press 50 Double Unders :30 Hand Stand Hold Rest 1:00 3 Rounds 10/8 Cal Row 20 Ring Rows 10/8 Cal Row 10 Bar Muscle Ups Tuesday 121118 15:00 Establish a Heavy Hang Squat Cleans EMOM X 12 Minute - 24 Air Squats Minute - 16 Wall Balls Minute - 8 Squat Cleans (95/65)I(75/55) 5:00 Cool Down Foam Rolling Wednesday 121218 Strength/Skill 10:00 Rope Climb Review For Time 400m Run 40 Burpees 400m Run 10 Rope Climbs 400m Run 40 Burpees 400m Run Thursday 121318 Strength/Skill Deadlift Build to a 3RM Open Workout 11.2 AMRAP 15 9 Deadlifts (155/105)I(135/95) 12 Hand Release Push Ups 15 Box Jumps (24/20) Friday 120418 2 Sets 50/40 Cal Row Walking Rest 3:00

120318-120718

Monday 120318 Conditioning 3 Rounds 800m Run 25/20 Cal Row 24 Box Jumps (24/20) 25:00 Time Cap Tuesday 120418 Strength/Skill 5 OH Squats 5-5-5-5 Workout EMOM X 14 7 OHS or Front Squats 7C2B Pull Ups Wednesday 120518 EMOM X 8 Min 1 - 10 Pendlay Rows Min 2 - 3 Strict Pull Ups AMRAP 12 12 Shuttle Runs 60 Double Unders 12 Ring Rows Thursday120618 MetCon 4 Sets AMRAP 4 3 Power Cleans (205/145)I(135/95) 6 T2B 9 Push Ups Friday 120718 6 Sets 2:00 On 2:00 Off 6 Power Snatches (165/105)I(115/75) 4 Burpees Over Rower 2 Power Snatches ME Burpees Over Bar in remainder time

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