082619-083019

Monday 082619 Strength/Skill Push Jerk 3-3-3-3-3 *Start Moderate and build to heavy, but doable, set of 3. Workout For Time 15-12-9 Push Jerk (135/95)I(95/65) 12-12-12 Cal Bike/Row immediately into... 6-9-12 Push Jerk (155/105)I(115/75) 12-12-12 Cal Bike/Row Cool Down 400m Walk as Class Tuesday 082719 1000m Row Immediately into... 3 Rounds 10 Single DB Burpees (50/35)I(35/20)* 20 SA OH DB Lunge ** 40 Double Unders *For the burpees, perform 5 with the DB in L-hand then 5 with the DB in the R-hand ** For the lunges Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm. Optional Finisher 3 Sets 10 Strict TTB 20 Controlled Sit-ups (Minimize arm throw) Wed

081919-082319

To view Wods for ATG 45 workouts scroll past ATG Crossfit Workouts. ATG CROSSFIT Monday 081919 Strength/Skill 1-1-1-1-1 Back Squats *Week 7 of Squat Cycle. Start heavy and build toward new 1RM Workout 30-20-10 Kettlebell Swing (53/35)(35/20) Burpee Tuesday 082019 Extended Warm Up EMOM X 6 Min 1 - Run 200m Min 2 - Max Ground To Overhead Workout 7 Sets For Load 1 Deadlift 1 Power Clean 1 Hang Power Clean 1 Push Press 1 Push Jerk 1 Split Jerk -Rest b/t sets- *Sets to be performed unbroken. Wednesday 082119 Strength On a 10:00 Running Clock... Muscle Up Skill Development Beginner - Transition Drills Intermediate - High Ring Drills Advanced - Mult. Reps or Strict Press Workout AMRAP X 16 50/40 Ca

081219-081619

To view Wods for ATG 45 workouts scroll past ATG Crossfit Workouts. ATG CROSSFIT Monday 081219 Workout Partner Workout In Teams of 2... For Time 2000m Row 120 Burpees 800m Run 100 Toes To Bar 400m Run 80 DBL DB Ground to Overhead Athletes must switch every 250m on rower and every 200m on run. Athletes may split work on other movements anyway they see fit! Get as far as you can in the workout before 33:00. Tuesday 081319 Strength/Skill 5X1 (20X1) Back Squat *Week 6 of Squat cycle. Very heavy but doable for this weeks effort. Next week will be our test week of single reps building to new 1RM Workout AMRAP X 9 9 Back Squats (155/105)I(135/95) 21 Unbroken Double Unders Cool Down Stretch as cla

080519-080919

Monday 080519 Strength/Skill Extended Warm Up 3 Sets Tempo DB Push Press 5 Tempo Deadlift *Each Set increase weight on DL. Workout weight for final set. Workout For Time 40-30-20 Deadlift (185/125)I(135/95) DB Push Press (50/35)I(35/25) Box Jump (24/20) Optional Cool Down For Recovery 3:00 Banded Hamstring 3:00 Lat Shoulder Distraction *Perform Stretches for 1:30 on each side. Tuesday080619 Workout AMRAP X 15 20/15 Cal Bike/Row 15 Hand Release Push Ups 2 Rope Climbs Finisher On a 10:00 Running Clock HS Walk Play *Suggested Beginners - Pike Walk or HS Hold Intermediates - Box Rotation or Wall Walk Advanced - Max distance walk Wednesday 080719 Strength Back Squat 5-5-3-3-1-1 5-5... Moderate 3-

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