012720-013120

Monday 012720 Workout SKILL ON A 10:00 RUNNING CLOCK... Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up (No Measure) NEW CLASSIC WORKOUT* "UPPERCUT" ON A 12:00 RUNNING CLOCK... 20 Ring Muscle-Ups Then in the remaining time... 2 ROUNDS 7 Power Cleans (135/95)|(95/65) 7 Lateral Burpees Over Bar into... 2 ROUNDS 5 Power Cleans (155/105)|(115/75) 7 Lateral Burpees Over Bar into... AMRAP in remaining time of... 3 Power Cleans (185/125)|(135/95) 7 Lateral Burpees Over Bar No other rep or weight changes in workout. Tuesday 012820 Workout STRENGTH 3-3-3-3-3 Back Squat* *Start moderate and build to heavies

012020-012420

Monday 012020 Strength/Skill ON A 7:00 RUNNING CLOCK... Pull-Up Progression* *Bar Hold Front / Back Positions Dynamic Kip Swing Kip Swing + Knees-Up Single Pull-up into... 5 SETS FOR QUALITY 2 Kip Swing + 1 Pull-Up + 2 Kip Swing Workout AMRAP x 12 MINUTES 8 C2B Pull-Ups 200m Run OPTIONAL COOL DOWN FOR RECOVERY 2:00 Lax Ball Pec Smash (L) 2:00 Lax Ball Pec Smash (R) Tuesday 012120 Strength/Skill FOR LOAD 3x3* Hang Power Clean *Goal is heavier than the final set of loading in the workout. (Score is Weight) Workout FOR TIME* 15-12-9 Hang Power Clean (95/65)|(65/45) Box Jump (24) into... 12-9-6 Hang Power Clean (135/95)|(95/65) Box Jump (30) into... 9-6-3 Hang

011320-011720

Monday 011320 Strength/Skill 3 SETS FOR QUALITY* 3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar *Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements. Workout "TABATA" 8 ROUNDS, :20 ON / :10 OFF TABATA 1 - Russian KB Swing (53/35)|(35/26) TABATA 2 - Air Squat TABATA 3 - Toes to Bar or Reverse Crunch TABATA 4 - Slam Ball (20/10) -1:00 Rest b/t Tabatas- (Score is Each Round for Reps) Tuesday 011420 Workout 4 ROUNDS FOR TIME 75 Double Unders 500/450m Row 25 Hand Release Push-ups (Score is Time) FINISHER 3 SETS 25 Empty Barbell Curls 25 Glute Bridge-Ups (No Measure)

010620-011020

Monday 010620 Strength/Skill EXTENDED WARM-UP 3-3-3 Tempo Deadlift (30x1)* *Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set. Workout FOR TIME 8-6-4-2-4-6-8 Deadlift (275/185)|(185/135)* *After Every Set Complete... 8 Handstand Push-ups (Strict Optional) 16 Slam Balls (30/20)|(20/10) (Score is Time) Tuesday 010720 Workout 4 SETS 2:00 Max Cal Bike 1:00 KB Swing (53/35)|(35/26) 1:00 KB Goblet Lunges -1:00 Rest b/t Sets- (Score is Reps) FINISHER "TABATA" TABATA 1 - Hollow Hold -Rest 1:00- TABATA 2 - Deadbugs *Complete all 8 Rounds of T1 then transition to T2. (No Measure)

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