022420-022820

Monday 022420 STRENGTH/SKILL ON A 20:00 RUNNING CLOCK... Build to 3RM Clean & Jerk* *Power or Full, Athlete Choice (Score is Load) WORKOUT AMRAP x 7 MINUTES* Clean & Jerks (135/95)|(95/65) *Every minute including 3,2,1 go...perform 15 Air Squats (Score is Reps) Tuesday 022520 Workout STRENGTH ON A 15:00 RUNNING CLOCK... Build to Heavy 1-Rep Deadlift (Score is Load) "RIPCORD" 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125)|(155/105) 400m Run *Last seen 6/4/2019 (Score is Time) OPTIONAL COOL DOWN FOR RECOVERY 2:00 Banded Hamstring Stretch (L) 2:00 Banded Hamstring Stretch (R) 1:00 Cobra Stretch 1:00 Child's Pose (No Measure) W

021720-022120

Monday 021720 Workout WORKOUT FOR TIME* 400m Run 50 Box Jump + Step-Down (24/20) 40 DBL KB Front Rack Lunges (35/25) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 400m Run *Weight Vest Optional (Score is Time) COOL DOWN FOR RECOVERY 5:00 Flow Stretching - Full Body (No Measure) Tuesdays 021820 Workout STRENGTH ON A 15:00 RUNNING CLOCK... Build to Heavy 3-Rep Deadlift (Score is Load) WORKOUT FOR TIME 30-20-10* Deadlift (245/165)|(165/110) Toes to Bar *50 Double Unders after each full set (Score is Time) Wednesday 021920 Workout STRENGTH 5 SETS* 1 Push Press + 2 Push Jerk

021020-021420

Monday 021020 Workout STRENGTH ON A 15:00 RUNNING CLOCK... Build to Heavy 5-Rep Deadlift (Score is Load) WORKOUT "CHRISTINE" 3 ROUNDS FOR TIME 500m Row 12 Deadlifts (Bodyweight)* 21 Box Jumps (20") *BW DL should be considered relatively light and done unbroken. **Last Seen 1/25/19 Tuesday 021120 Workout STRENGTH 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor. WORKOUT EMOM x 12 MINUTES MIN 1 - MIN 1 - 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55) MIN 2 - 5 Burpees then Double Unders Task Priority* *Intro - 75

020320-020720

Monday 020320 Workout STRENGTH 1-1-1-1-1 Strict Press* *Start moderate-heavy and build to heaviest single rep. (Score is Weight) WORKOUT FOR TIME 40-30-20 Cal Bike 12-12-12 DB Strict Press (Athlete Choice, Heavy) 30-30-30 Sit-Ups (Score is Time) Tuesday 020420 Workout DEATH BY (7:00 Cap).... 6 Russian KB Swings (70/53)|(53/35) Reps increase by 6 every minute. 6-12-18...and so on -Rest 3:00- DEATH BY (7:00 Cap)... 5 Up-Down Box Jump Over (20) Reps increase by 5 every minute. 5-10-15...and so on -Rest 3:00- DEATH BY (7:00 Cap)... 4 Kipping Pull-Ups (C2B Optional) Reps increase by 4 every minute. 4-8-12...and so on *7:00 Cap on all "Death By"

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