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 Push-Ups 15 Squats into... 1 Mile Run *Mandatory break-up the reps into 10 rounds. No vest. **Options for Pull - Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any ot
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/Row), :30 Rest Then … 1 ROUND 10 elbow punches 5 inch worms 10 clean deadlifts 20 mountain climbers 5+5 hang high pull + muscle clean 10 alt cossack squats 5 power clean 10 lateral jumps over BB STRENGTH
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 DB Thrusters STRENGTH ON A 15:00 RUNNING CLOCK... Build to a 5RM Back Squat (Score is Weight) WORKOUT EVERY 3:00 FOR 4 SETS 75 Double Unders 25 Wall Balls (20/14)|(14/10) -Rest remainder of the time- (S
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 10 Burpees after each Set. (Score is Weight) WORKOUT AMRAP x 9 MINUTES 8 DB Bent Over Row 8 DBL DB Snatch 100m Run (Score is Rounds + Reps) Tuesday 05052020 WARM-UP AMRAP x 5 MINUTES 8 Russian KBS or 8
