040119-040519

Monday 040119 For Time 12-9-6 Hang Squat Clean (135/95)I(95/65) Box Jump (24/20) 9-7-5 Hang Squat Clean (155/105)I(115/75) Box Jump (24/20) 7-5-3 Hang Squat Clean (185/125)I(135/95) Box Jump (30/24 Cool down 5:00 Rolling Try and get the rower to land on 100 even! Tuesday 0402619 Skill/Strength 10:00 Muscle-Up Skill Development Workout 4 Sets 3 Rounds of "Nate" 400m Run Rest 1:00 b/t Sets 30 Min Cap *1 Round Nte is... 2 Muscle Ups 4 HSPU 8 Kettlebell Swings (70/53)I(53/35) **Athlete completes three rounds of Nate then runs 400m. Rest a full minute before starting the next set. Wednesday 0403719 Strength/Skill Every 2:00 for 7 Sets Barbell Push Jerk Sets 1-3 -- 5 Reps Sets 4-6-- 4 Reps Set 7

032519-032919

Monday 032519 Workout 4 Rounds For Max Reps Min 1 - Row For Cals Min 2 - HSPU Min 3 - Box Jump Min 4 - 4 DB Hang Power Clean Rest 1:00 b/t Rounds Cool Down 8:00 Foam Roal *Area of Focus 4:00 Upper Back/Shoulders 4:00 Quads/ IT Bands Tuesday 032619 Strength/Skill On a 15:00 Running Clock Build to a moderate set of 1 Snatch DL + 1 Hang Squat Snatch + 1 Below the knee Squat Snatch Workout Every 3:00 X 5 Rounds 20 Burpees AMRAP Squat Snatch (115/75) *Score is total Squat Snatches completed after 5 rounds Wednesday 032719 Workout Helen 3 Rounds For Time 400m Run 21 KB Swings (53/35)(35/25) 12 Pull Ups Core Finisher 3 Sets 20 Strict Hanging Knee Raises 40 KB Flutter Kicks *Hold KB above chest and

031719-032219

Monday 031819 EMOM X 8 Min 1- 4 Push Jerks Min 2- 1-3 Bar Muscle Ups *Building to workout weight Workout AMRAP 13 6 Push Jerks (185/115)I(135/95) 2 Bar or Ring Muscle Ups Core Finisher 100 Hollow Rocks *Every 10 Reps; :30 Plank Hold Tuesday 031919 Strength/Skill Build to a heavy 2 rep Deadlift *Build to 15-20% heavier than the weight for the workout Workout 10 Rounds For Time 6 Burpees over Bar 2 Deadlift (Very Heavy/Athlete Choice) 12/10 Cal Bike or Row 20:00 Time Cap Wednesday 032019 Workout Triple AMRAP AMRAP X 8 200m Run 10 DB Thrusters (40/35)I(20/15) 8 Box Jumps (24/20) Rest 1:00 AMRAP X 6 100m Run 8 DB Thrusters (40/35)I(20/15) 6 Box Jumps (24/20) Rest 1:00 AMRAP X 5 50m Run 6 DB Thr

031119-031519

Monday 031119 Workout EMOM X 5 Min 12/10 Cal Bike/Row Rest 1:00 EMOM X 5 Min 15 DB Hang Power Cleans (50/35)I(35/20) Rest 1:00 EMOM X 5 Min 12 Burpee Box Jumps Optional Core Finisher 3 Sets 25 Weighted Sit Ups -Rest as needed between Sets Tuesday 031219 Strength 5-5-3-3-3-1-1-1 Back Squat Workout For Time 50-40-30 Wall Balls (20/14) 200m-400m-600m Run Wednesday 031319 Workout "The Cali Bear" Every :30 For 20 Minutes 1 Power Clean & Jerk (225/155)I(155/105) *Beginners should scale weight to a moderate load and perform 2-3 Reps on the minute, resting as needed to ensure proper mechanics Foam Roller 3:00 Upper Body/Shoulders/Back 3:00 Lower Body Quads/IT Band/ Hamstrings Thursday 031419 Pre Ope

030419-030819

Monday 030419 Strength/Skill 5 Sets for Load 3 Power Clean 3 Front Squats 3 Shoulder To Overhead *Rest between sets **Start moderate end heavy Workout Partner Sprint/Finish work 4 Rounds Each 24 Air Squats 12 Burpees *Partner 1 completes round while Partner 2 rests Tuesday 030519 Extended Warm Up EMOM X 6 Min 1- Row/Bike/Run Moderate effort Min 2- 3-5 Reps MU Skill *False grip pull up, False Grip Ring Row, MU Progression, Hips to rings, as you can see multiple things we can do for practice and warm up here! Workout Every 5:00 for 4 Sets Perform 500m Row 15 Tall Box Jumps (30/24) Max Muscle Ups in time remaining Wednesday 030619 Strength/Skill EMOM X 10 3 Hang Power Snatch *Build in weight fo

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372