093019-100419

Monday 093019 Strength/Skill 3-3-3-3-3 Deadlift* *Build to 3RM Deadlift. Workout FOR TIME 200m Run Into... 3 ROUNDS 15 Deadlifts (185/135)|(135/95) 50 Double Unders into... 200m Run -12:00 Hard Cap- Tuesday 100119 Workout EMOM x 21 MINUTES MIN 1 - 12 Alt. DB Split Snatch (50/35)|(35/25)* MIN 2 - 12/10 Cal Bike MIN 3 - Max "Unbroken" Wall Balls (30/20)|(20/14) *For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls. COOL DOWN FOR RECOVERY 4:00 Foam Rolling Quads & IT Band 4:00 Foam Rolling Upper Back & Lats Wednesday 100219 Workout Benchmark (We did this workout

092319-092719

Monday 092319 Workout 3 Rounds For Time 800m Run 30 Front Rack Reverse Lunge 30*20**10 HSPU (descending reps) *** HSPU go down by 10 reps every round... 30-20-10 Lunges stay 30 each round. Cool Down For Recovery 400m Walk as Class Tuesday 092419 Strength/Skill On A 10:00 Running Clock... C2B & Bar Muscle Up Development Workout For Time 21-15-9 Russian Kettlebell Swing (70/55)I(55/35) C2B Pull Up into.. 15-12-9 Russian Kettlebell Swing (70/55)I(55/35) C2B Pull Up 16:00 Cap Wednesday 092519 Strength/Skill 3-3-3-3-3 Front Squat Build to 3RM Front Squat Workout In Teams of 2... On a 13:00 Running Clock 150 Double Unders 100 DB Thrusters (35/25)I(25/15) 150 Double Unders Max Front Squats (185/135

091620-092019

Monday 091619 Strength/Skill 3-3-3-3-3 Push Press *Build to 3RM Push Press Workout 3 Sets 2:00 Max Cal Row 1:00 Max Plank Hold 1:00 Max Push Press (115/75)I(75/55) -1:00 Rest b/t Sets- Tuesday 091719 Strength/Skill EMOM X 6 Min 1 - 7 Deadlifts Min 2 - 15 Double Unders + 1 Rope Climbs *Start moderate and build to workout weight Workout 4 Rounds 70 Double Unders (or 50 Reps of 4" plate hops) 7 TNG Deadlift (AHAP) 2 Rope Climbs -16:00 Time Cap- Optional Cool Down 2:00 Banded Hamstring Stretch (L) 2:00 Banded Hamstring Stretch (R) 10 Slow Reps of Down-Dog to Up-Dog Wednesday 091819 Hero Workout Daniel For Time 50 Pull Ups 400m Run 21 Thrusters (95/65)I(65/45) 800m Run 21 Thrusters (95/65)I(65/4

090919-091319

Monday 090919 Strength/Skill EMOM X 6 Min 1 - 5-7 False Grip Tempo Ring Row (2121) or 3-5 False Grip Tempo Pull-Up Min 2- 12/10 Cal Bike/Row *Focus should be on maintaining the False Grip the Entire Pull Workout AMRAP 16 20/15 Cal Bike/Row 20 Sit Ups Strict Gymnastic Pull Of Choice 3 Decisions for Strict Pull... 1-3 Strict Muscle Ups 5-10 Strict Pull Ups 7-15 Strict Ring Rows Cool Down 5:00 of Foam Rolling Tuesday 091019 For Time 1000m Row 800m Run 80 Double Unders 40 Single DB Step Ups 500m Row 400m Row 20 Single DB Step Ups -24:00 Time Cap- Optional Finisher 3 Sets 10/10 Single DB Bend Over Row 10/10 Single Leg Glute Bridge Ups Wednesday 091119 Strength/Skill on a 20:00 Clock Build to 1RM

090219-090619

Monday 090219 LABOR DAY WOD! Two classes 8:00AM and 9:30AM Tuesday 090319 Strength 10-10-10 Barbell Back Rack Lunge *Build from moderate to a Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack. Workout AMRAP X 12 40 Slam Balls 40 Slam Ball Lunges 20 Toe To Bars *Bear hold the ball for lunges. Athletes choice on forward or backward. Wednesday 090419 Strength/Skill Min 1 - 3-5 Reps or Gymnastic Goat practice Min 2- Single, Double or Triple under practice *Gymnastic Goat should be anything that athlete needs practice on... HSPU Pull-Up Muscle Up Rope Climb Ring Dip HS Walk Etc.. Workout Every 3:00 for 15 Minutes Run 200m 30 Double Unders 15 Handstand

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