

060120-060520
Monday 060120
Workout
WARM-UP
3:00 Cardio Choice
(1:00 easy into 1:30 moderate intensity then push hard for the final :30)
Into…
AMRAP x 4 MINUTES
8 Alt. Elbow Punches w/ Barbell
8 Front Rack Reverse Lunges
8 Scap Push-Ups (:01 Pause at top & bottom)
8 Jumping Air Squats w/ Slow Descent
STRENGTH
5x5
Front Squat*
*Keep loading moderate.
(Score is Weight)
WORKOUT
"DOUBLE AMRAP"
AMRAP x 6 MINUTES
12/10 Cal Bike/Row
8 Front Rack Lunges (95/65)|(


052520-053020
Monday 052520
Three classes
7:15AM, 8:30am, and 9:45AM
WARM-UP
AMRAP x 6 MINUTES
100m Run
3 Ring Rows or Jumping Pull-ups
3 Push-ups
6 Air Squats
WORKOUT
"MURPH"
FOR TIME*
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.
(Score is Time)
***LOWER VOLUME VERSION***
FOR TIME*
1 Mile Run
into...
10 ROUNDS
5 Pull Option**
10


051820-05
Monday 051820
WARM-UP
EMOM x 8
Min 1 -- 8/6 Cal Bike (or :30 Run/Row) + Groiners
Min 2 -- 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster)
SKILL
ON A 8:00 RUNNING CLOCK...
Strict Pull up practice, L-Sit Pull up practice, Strict Muscle up Practice
WORKOUT
AMRAP x 15 MINUTES
15/10 Cal Bike
30 Double Unders
10 Thrusters (95/65)|(65/45)
6 Strict Pull ups
(Score is Rounds + Reps)
Tuesday 051920
WARM-UP
EMOM x 3 MINUTES
:30 Sprint (Bike/Run/R


051120-051520
Happy Mothers day! Thank you for all the wonderful mommas at ATG who continue to show us what a great example looks like! Those babies are always watching us! Monday 051120
WARM-UP
AMRAP x 6 MINUTES*
30 Single Unders or 30 High Knees
10 Med Ball or Single DB Front Squats
10 Med Ball or Single DB Strict Press
*3:00 into the AMRAP switch movements to the below:
20 Double Unders or 5 x Single Single Double Under Attempt or 30 Jumping Jacks
10 Wall Ball or Single D


050420-050820
Monday 05042020
WARM-UP
2 ROUNDS
25 Jumping Jacks
25 Mountain Climbers
25 Lateral Jumps over DB
-into-
2 ROUNDS
10 Alt. DB Press
10 Alt. DB Bent Over Rows
10 DBL DB Swings
10 DB Burpees
STRENGTH
10-10-10-10
Strict Press
*Sets must be unbroken.
(Score is Weight)
WORKOUT
AMRAP x 9 MINUTES
8 Bent Over Row (75/55)
8 Ground to OH (75/55)
30 Dubs
(Score is Rounds + Reps)
***HOME VERSION***
STRENGTH
10-12-14-16*
DB Floor Press
*Complete