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 St
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 sche
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
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
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 (165/10
