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Monday 012819 AMRAP 5 Max Wall Balls (20/14) Rest 2:00 AMRAP 5 Max Cal Row Rest 2:00 AMRAP 5 Max Power Snatches (135/95)I(95/65) Posterior Pump 3 Sets 10 Romanian Deadlifts 30 Glute Bridges *Slow decent, performed at workout weight ** Last and unbroken Glute Bridges Tuesday 012919 Strength/Skill Min 1- 5-8 HSPU or HSPU Skill Min 2- Moderate pace shuttle Runs Workout 3 Rounds For Time 60 Walking Lunges 40 Push Ups 20 Shuttle Sprints Wednesday 013019 Workout 8 Rounds For Quality 2:00 Paced Row Or Bike 1:00 DBL KB Front Rack Hold (53/35)I(35/20) 1:00 Bar Hang/ Quality Ring Rows *Keeping pace on rower the same **Alternate the bar hang and the ring rows each round Thursday 013119 Strength/Skill B

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Monday 012119 Midline 3 Rds 10 TTB 15 Supermans 15 Russian Twist 15 Supermans :20 L Sit 15 Supermans Conditioning 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)I(95/65) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)I(75/55) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (95/65)I(65/45) Tuesday 012219 Strength Front Squats 2X5 2X3 2X1 For Time: 10 Strict Pull-ups, 10 Burpees 10 Strict Pull-ups, 10 Burpees 10 Strict Pull-ups, 10 Burpees 20 Push-ups, 10 Burpees 20 Push-ups, 10 Burpees 20 Push-ups, 10 Burpees 30 Air Squats, 10 Burpees 30 Air Squats, 10 Burpees 30 Air Squats, 10 Burpees Wednesday 012319 EMOM X 9 1 Power Snatch + 1 Hang

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Monday 011419 Benchmark Workout Fight Gone Bad 3 Rounds For Max Reps 1:00 Wall Balls (20/14) 1:00 Sumo Deadlift High Pull (75/55)I(45/35) 1:00 Box jump (20) 1:00 Push Press 1:00 Row for Cals 1:00 Rest 3 Sets 20 Glute Bridges *Every 10 Reps, Pause at the top and hold for :15 Tuesday011519 Strength/Skill 3 Snatch Deadlift + 3 Hang Power Snatch Workout AMRAP X 13 13 Hang Power Snatch (95/65)I(65/45) 13 Pull Ups Wednesday 011619 Strength/Skill Build to... 3RM Back Squat Workout EMOM X 18 Min 1 -10 Back Squats (155/105)I(115/75) +30 Double Unders Min 2- 10 Burpees Over Bar + 30 Double Unders Min 3- Rest Thursday 011719 Workout Every 10:00 for 30:00 For Time Row 1k 40 Sit Ups 30 Shuttle Sprints Co

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Monday 010719 4 Rounds For Time 600m Run 25/20 Cal Row 40 Walking Lunges Core Accessory 3 Sets 20 Hollow Rocks 30 Heel Taps over Kb 40 Shoulder taps in plank position Tuesday 010819 Every 2:00 X 5 Sets 8 Back Squats Light to Moderate Loading Workout 5 Sets 18 Mountain Climbers 12 Back Squats (75/55) 9 Burpees Rest 1:00 between Rounds Wednesday 010919 Extended Warm Up 10:00 Practice or Scaling of HSPU or HS Hold *Focus on this session is creating an active press into the ground and maintaining proper body position in HS and HSPU AMRAP 6 12 Kettlebell Swings (53/35) 6 HSPU Rest 3:00 AMRAP 6 12 Kettlebell Swings (53/35) 6 HSPU Thursday 011019 Workout 8 Rounds For Time 250m Row 10 DB Burpees (35

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