102819-110119

Monday 102819 Strength/Skill EMOM x 10 MINUTES MIN 1 - Double Under or Triple Under Practice MIN 2 - Row 200/150m Workout FOR TIME 1000m Row 100 Double Unders 800m Run 75 Double Unders 500m Row 50 Double Unders Tuesday 102919 Strength/Skill ON A 12:00 RUNNING CLOCK... Build to "Moderate-Heavy" Set of the Following Complex*: 1 Push Press 2 Push Jerks 1 Split Jerk *Bar should come from the ground and be power cleaned to the shoulders. Workout DOUBLE AMRAP AMRAP x 4 MINUTES 4 Jerks (155/105)|(115/75) 4 Lateral Burpee Over Bar -Rest 2:00- AMRAP x 3 MINUTES 3 Jerks (135/95)|(95/65) 3 Lateral Burpee Over Bar OPTIONAL COOL DOWN FOR RECOVERY

102119-102519

Monday 102119 Strength/Skill ON A 12:00 RUNNING CLOCK... Establish 10RM Overhead Squat *Max 2 attempts at 10RM Workout FOR TIME 200m Run 15 Hang Power Snatch (95/65)|(65/45) 15 Overhead Squat 15 HSPU 400m Run 15 HSPU 15 Overhead Squat 15 Hang Power Snatch 200m Run -12:00 Hard Cap- OPTIONAL COOL DOWN FOR RECOVERY 2:00 Foam Rolling L-Side Lat 2:00 Foam Rolling R-Side Lat 2:00 Foam Rolling T-Spine Tuesday 102219 Workout E2MOM x 24 MINUTES MIN 1 & 2 - 15 Up-Downs then...Max Alt. DB Clean (Athlete Choice, Heavy) MIN 3 & 4 - 15 Box Jumps (24/20) then...Max Toes 2 Bar MIN 5 & 6 - Heavy Hold...Mixing it Up!* *Rounds 1 & 3 - Max Distance KB Farmer Carry

101419-101819

Monday 101419 Strength/Skill ON A 12:00 RUNNING CLOCK... Establish 10RM Push Press* *Max 2 attempts at 10RM EVERY 4:00 x 3 SETS 15 Burpee Over Bar 20 Push Press (115/75)|(75/55) 30 Box Jump (20 or less) OPTIONAL FINISHER FOR TIME* Hit a 4th Set of the Workout! *Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set! Tuesday 101519 EMOM x 24 MINUTES MIN 1 - 2-3 Front Squats (Athlete Choice, Heavy*) MIN 2 - 12/10 Cal Bike MIN 3 - 2-3 Rope Climbs MIN 4 - :45 Static Hold (Athlete Choice**) *Bar for the Front Squat can come from the rack or the floor. **Options for Static Hold... Hollow Hold Superman Hold Plank Hold L-Sit Wall-S

100719-101119

Monday 100719 Strength/Skill EMOM X 8 Min 1 - 3-5 High Box Jumps Min 2- 2-3 Wall Walks Workout 3 Sets (4:00 on / 2:00 Off) 200m Run 20 Box Jump Over 20 Wall Balls Max Deadlifts (275/185)I(185/125) Tuesday 100819 Workout AMRAP x 20 MINUTES 400m Row* 15 Up-Downs 10 Strict Pull-ups *Row increases 50m every round (400, 450, 500...). Reset the rower before the start of each round. COOL DOWN FOR RECOVERY* 3:00 Lat Rolling 3:00 Banded Distraction 3:00 Pec Smash with Ball or Bell *Each exercise is 1:30 on one side and 1:30 on opposite. Wednesday 100919 Strength/Skill 5x3 Power Clean* *Today's goal is to hit 5 moderate-heavy triples at the same weight across. No mis

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