123019-010320

Monday 123019 Strength/Skill 3-3-3Power Snatch* -Rest as Needed b/t Sets- *Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch. *Immediately after each set perform 20 Unbroken Double Unders. Workout AMRAP x 15 MINUTES 3-2-1 Power Snatch* 10/8 Cal Bike 20 Unbroken Double Unders or 40 Unbroken Single Unders *Minutes 0-5... 3 reps @ (115/75)|(75/55) Minutes 5-10...2 reps @ (135/95)|(95/65) Minutes 10-15...1 rep @ (155/105)|(115/75) **If trip-up on the rope, start the set of DU or SU over. Tuesday 123119 Workout CLASSIC WORKOUT "THE 20/20 EXPERIENCE" AMRAP x 20 MINUTES* 20 Box Jumps (24/20) 20 Push Press (115/75)|(75/55) *Every 3:00

122319-122719

Monday 122319 Full class schedule Strength/Skill Bench Press 4 X 5 Amrap X 18 MINUTES 10 Burpees 15 Sit-ups 20 Slam Balls 25 Air Squats Tuesday 122419 Two classes 8:00/9:15AM Workout "12 DAYS OF Christmas" FOR TIME* Day 1 - 100m Run Day 2 - Power Clean (185/125)|(135/95) Day 3 - Burpees to a Plate Day 4 - DB Push Press (50/35)|(35/20) Day 5 - Toes to Bar Day 6 - Hand Release Push-ups Day 7 - Plate Ground to OH (45/35)|(35/25) Day 8 - Wall Balls (20/14)|(14/10) Day 9 - Deadlifts (185/125)|(135/95) Day 10 - Walking Lunges Day 11 - DB Thruster Day 12 - Bar Muscle-Ups *Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 re

121619-122019

Monday 121519 Strength/Skill ON A 15:00 RUNNING CLOCK... Build to 1RM Push Press* *Retest of 1RM from beginning of Wendler Cycle Workout BENCHMARK WORKOUT "PUSH. PULL." FOR TIME* 3-6-9-12-9-6-3 Push Jerk (155,105)|(135,95) *15 Cal Row After Every Set -15:00 Hard Cap- OPTIONAL COOL DOWN FOR RECOVERY 3:00 Foam Rolling Upper Back / Lats 3:00 Foam Rolling Inner Thighs / Quads Tuesday 121619 Strength/Skill EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 -- 5-8 DB Renegade Rows* MIN 2 -- :20 Hollow Hold / :20 Hollow Bar Hang *1 Rep = Push-up + Row L + Row R Workout AMRAP x 20 MINUTES 5 Strict or C2B Pull-Ups* 10 Hand-Release Push-Ups 15/12 Cal Bike

120919-121319

Monday 120919 Strength/Skill EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 - 1L / 1R Turkish Get-Up (Building) MIN 2 - Static Hold of Choice!* *Wall-Sit Plank Active Squat Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Workout AMRAP x 20 MINUTES 15 Up-Downs 30 Double Unders 1:00 Wall-Sit 30 Double Unders 15 Kettlebell Swings (53/35)|(35/26) 1:00 Ring FLR or Plank Tuesday 121019 Strength/Skill 5-3-1 Push Press *Set 1 - 70-75% x 5 Set 2 - 80-85% x 3 Set 3 - 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Workout DOUBLE AMRAP AMRAP x 4 MINUTES 2 DB

120219-120619

Monday 120219 Strength/Skill EXTENDED WARM-UP EMOM x 8 MINUTES* MIN 1 - :30 DB Bent Over Row / :30 Plank MIN 2 - :30 Fast Singles or DU Practice / :30 Push-ups *For both the BOR and Push-ups, use a 1111 controlled tempo. Workout BENCHMARK WORKOUT "RANNIE" FOR TIME 50-40-30-20-10* Double Unders Sit-ups *400m Run After Each Full Round Tuesday 120319 Strength/Skill ON AN 8:00 RUNNING CLOCK... Practice Transitions on the Low Rings, Low Bar, or Jumping MU Workout AMRAP x 16 MINUTES 36 Air Squats 12 Hang Power Snatch (115/75)|(95/65) 6 Muscle-Ups (Ring or Bar) OPTIONAL COOL DOWN FOR RECOVERY 5:00 Foam Rolling Upper Back and Lats Wednesday 120419

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