033020-040320

We have some exciting news!!! Starting next Monday 03-30-2020 we will be hosting an at home competition. How do I sign up? Congratulations paying members you are already signed up. YEAH BUDDY!! Who is on my team? Your team consist of the groups we have already placed you all in. Your personal coach is your Team Captain. What are the WODs? You guys will be receiving those daily from your coaches and they will be posted on our website. How will each team get scored? When you complete the workout all you have to do is notify your Coach. You do not have to send your coach your score. Each team score will be based on the percentage of teammates that complete the WODs. Don't let your te

032320-032820

Monday 032320 Strength Plate thrusters 4x10 5th set ME (Max Effort) Workout AMRAPx 12 As Many Rounds As Possible 12 Front Rack Lunges 10 Tuck Ups 8 Thrusters with Plate Tuesday 032320 Strength 3 X 10-20 1 X ME (Max Effort) Workout 4 Rounds 15 Burpees to a Plate 20 DB/KB snatches/Slam Balls/ or MB Cleans 25 Bent Over Rows w/ plate Wednesday 032520 Midline Plank Hold Accumulate 3:00 2X30 Sit ups Workout 21-15-9 Burpees Jumping Air Squats Rest 3:00 9-15-21 Burpees Jumping Air Squats Thursday 032620 Tempo (Slow) Deadlift 8-10-12-8-10-12 Workout 2 Rounds 30 Deadlifts 400m run 10 G2O (Ground to overhead) with plate *For Deadlifts use KB/DB/WallB

031620-032020

Monday 031620 Workout EXTENDED WARM-UP 3 SETS FOR QUALITY* 5-10 Reps of Strict HSPU or DB Press 5-10 Reps of Strict Ring Rows *Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced. (No Measure) WORKOUT EMOM x 20 MINUTES MIN 1 - 16/13 Cal Bike MIN 2 - 15 Toes to Bar or 20 Sit-Ups MIN 3 - Max DB Renegade Rows (50/35)|(35/20) MIN 4 - Max Rope Climbs *1 RR = Row L + Row R + Push-up (Score is Total Reps Each Station) Tuesday 031720 Workout HERO WORKOUT "TOMMY MAC" 2 ROUNDS FOR TIME 12 Burpees 12 Thrusters (115/75)|(75/55) 12 Burpees 12 Power Snatches (115/75)|(75/55) 12 Burpees 12 Push Jerks (115/75)|(75/55) 12 Burpees 12 H

030820-031220

Monday 030820 Workout SKILL EMOM x 8 MINUTES MIN 1 - 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up MIN 2 - 5-7 Tall Box Jumps* *Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down. WORKOUT 4 ROUNDS FOR TIME 5 Deadlift (AHAP)* 7 Ring Muscle-Ups or Burpee Pull-Ups 21 Box Jump (24/20) *Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set!!! Tuesday 030920 Workout PARTNER WORKOUT IN TEAMS OF 2... FOR TIME* 100-80-60-40-20 Cal Bike 50-40-30-20-10 “Syncro” Walking Lunges *On the bike, P1 works while P2 rests and partners switch as needed. On the Lunge

030220-030620

Monday 030220 Workout WORKOUT "DOUBLE AMRAP" AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows (35/20)|(20/10)* -Rest 2:00- AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows (35/20)|(20/10)* *Renegade Row = Row L + Row R + Push-Up (Score is Rounds + Reps) COOL DOWN FOR RECOVERY 1:00 Child's Pose 1:00 Saddle + Arm Cross (R) 1:00 Saddle + Arm Cross (L) 1:00 Child's Pose 1:00 Rebound Recovery Tuesday 030320 Workout STRENGTH FOR LOAD 10RM Back Squat (Score is Load) WORKOUT 4 ROUNDS FOR TIME 75 Double Unders 15 Hang Squat Clean (95/65)|(65/45) -11:00 Hard Cap- Wednesday 030420 Workout SKILL ON A 10:00 RUNNING CLOCK... P

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372