070119-070519

Monday 070119 Strength/Skill Extended Warm Up FOR QUALITY 3 Sets 5 Pausing False Grip Ring Row or 5 Pausing Muscle up Transitions Skill EMOM X 10 Min 1 - 2 Muscle Ups Min 2 - 3 Jerks *Building Each Set to Moderate-Heavy Set of 3 Workout 3 Rounds For Time 25 Jerks (115/75)I(95/65) 5 Muscle Ups 25/20 Cal Bike/Row 15:00 Hard Cap Tuesday 070219 Rannie 50-40-30-20-10 Double Unders Sit Ups *400m Run After Each Full Round Cool Down 5:00 Foam Rolling Wednesday 070319 Strength/Skill Clean Complex Every 1:30 For 8 Sets 2 Squat Cleans Sets 1-4 @Moderate-Heavty, Building Sets 4-8 @Heavy,Across Workout Fran 21-15-9 Thrusters (95/65)I(65/45) Pull-Ups Thursday 070419 4th of July Wod!!!! Friday 070519 Stren

062419-062819

Monday 062419 For Time 50/40 Cal Row/Bike 50 Double Unders 50 Box Jump Overs (30/24) 50 Dubs 50 Alt. DB Snatch 50 Dubs 50 Burpee To Target 50 Dubs Finisher 3 Sets :30 2 Point Plank L/R :30 2 Point Plank R/L 20 Alt. V-Ups Tuesday 062519 Strength/Skill EMOMX10 Min 1- HS Walk/ HS Hold/ Practice Min 2- 100m Run @ 50% Effort Workout 6 Sets AMRAP X 3 5 HSPU 10 Ground To Overhead with Plate 50m Shuttle Run 10m X 5 Rest 1 Min b/t Sets Wednesday 062619 Strength/Skill Snatch Complex E2MOMX12 1 Squat Snatch + 2 OHS *Start Moderate and increase over each set Workout AMRAPX12 6 Squat Snatch (115/75)I(95/65) 12 Toes To Bar 18/14 Cal Row Cool Down Stretching as class Thursday 062719 Workout DOUBLE EMOM EM

061719-062119

Monday 061719 Open 19.4 For Time 3 Rounds 10 Power Snatch 12 Bar Facing Burpees Rest 3:00 3 Rounds 10 Bar Muscle-Ups 12 Bar Facing Burpees Finisher Suns Out, Guns Out 3 Sets 20 Empty Barbell 1/2 Curl 20 Empty Barbell Skill Crusher Tuesday 061819 Strength/Skill 5X5 Push Press (20X1) For Time 800m Run 25 Push Press (135/95)I(95/65) 800m Run 20 Push Press (155/105)I(135/95) 800m Run 15 Push Press (185/125)I(135/95) Wednesday 061919 Strength/Skill Clean Complex E2MOM X 10 Minutes 1 Squat Clean + 2 Front Squats *Start moderate and progress every set to heaviest set of complex. Workout AMRAP X 14 2 Squat Clean (225/155)I(165/115) 20 Double Unders 10 Toes To Bar Thursday 062019 Workout TABATA 8 Set

061019-061419

Monday 061019 Strength/Skill EMOM X 8 Min 1 - 1 Rope Climb Min 2 - 3KB Strict Press + 3 KB Push Press *Choose the most challenging variation. Advanced athletes should try and practice legless. Workout AMRAP X 15 10 KB Push Press (55/35)I(35/25) 2 Rope Climbs 15/12 Cal Row Optional Finisher For Quality 30 Glute Bridge Ups R. Leg 30 Glute Bridge Ups L. Leg Tuesday 061119 Strength/Skill 5X5 (3030) Use 70-75% of 5 RM For All Sets Workout RipCord 4 Rounds For Time 15 Chest to Bar Pull-Ups 15 Deadlifts (185/125)I(155/105) 400m Run Wednesday 061219 Strength/Skill Snatch Complex EMOM X 10 Hang Power Snatch + Hang Squat Snatch + Overhead Squat *Goal is to start with a moderate-light load and build

060319-060719

Monday 060319 For Time 180 Dubs 60 KB Swings (55/35) 40 Box Jump Overs (24/20) 20 Muscle Ups 40 Box Jump Overs (24/20) 60 KB Swings (55/35) 180 Dubs Time Cap 25:00 Tuesday 060419 Strength/Skill Extended Warm Up Power Clean Build Quickly to Heaviest workout weight for 2 Sets of 3 Singles Workout 2 Sets 20 Power Cleans (135/95)I(95/65) 15 Burpees 15 Power Cleans (155/105)I(135/95) 15 Burpees 10 Power Cleans (185/125)I(155/105) 15 Burpees Core Finisher 3 Sets 10 Barbell Rollouts 20 Hollow Rocks Wednesday 060519 Strength/Skill Every 2:00 for 4 Sets 1 Power Snatch + 2 OHS + 1 Squat Snatch *Keep Loading light to moderate. This is practice. Each Complex should be done unbroken. 5 Rounds For Time 40

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