062920-070320

Monday 062920 WARM-UP 400m Team Run (find a buddy and stick with the entire time!) Into… AMRAP x 5 MINUTES (w/ empty barbell) 10 Stiff-Legged Deadlifts 10 Alt. Elbow Punches 5 Strict Press from the front 5 Strict Press from behind neck 10 Backrack Alt Step Back Lunges STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push Jerk (Score is Weight) WORKOUT FOR TIME* 15-12-9-6-3 Deadlift (155/95)|(115/75) Push Jerk *Complete a 200m Run after each full set. (Score is Time) Tuesday 063020 WARM-UP AMRAP x 3 MINUTES 20 DB Toe Taps 10 Scap Push-Ups 10 Up-Downs Into… AMRAP x 3 MINUTES 20 Single Unders 10 Scap Pull-Ups 10 Push-Ups SKILL EMOM x 12 MINUTE

062220-062620

Monday 062220 WARM-UP CHIPPER WARM-UP (7:00 Cap) 10 Up-Downs 300m Row (moderate) 10 Burpees 200m Row (moderate-high) 15 Med-Ball Front Squats 100m Row (high) 15 Med-Ball Thrusters (:01 pause overhead) SKILL ON A 10:00 RUNNING CLOCK... Practice Handstand Walk, Wall Walk Skill or Handstand Hold (No Measure) WORKOUT AMRAP x 15 MINUTES 25/20 Cal Row 20 Alt. DB Snatch (50/35)|(35/20) 15 Handstand Push-ups (Score is Time) Tuesday 062320 WARM-UP 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Moose Antlers/Arm Into… 2 ROUNDS 5 Clean Grip Deadlift 5 Hang Muscle Cleans 10 Alt Elbow Punches 5 Front Squats STRENGTH 5 SETS* 1 High Hang Power Clean + 2 Hang Power

061520-061920

Monday 061520 Workout WARM-UP EMOM x 6 MINUTES MIN 1 -- :50 Row (increasing pace each interval) MIN 2 -- :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top) Immediately Into… 1:00 of Wrist Stretching / Forearm Opening STRENGTH 5x3 Tempo Front Squat (3111) *Use the same weight across to match the tempo exactly. (Score is Weight) WORKOUT 4 SETS 1:00 - Max DB Front Squat (50/35)|(35/20) 1:00 - Max DB Devil’s Press 1:00 - Max Cal Row -Rest 1:00 b/t Sets- (Score is Reps) Tuesday 061620 Workout WARM-UP 2 ROUNDS 10 Alt Lunges 10 Inch Worms 10 Bodyweight Goodmornings Into… 2 ROUNDS 10 Box Step Ups 10 Up-Downs 10 KB Deadlift WORKOUT

060820-061120

Monday 060820 WARM-UP 3 ROUNDS FOR QUALITY (12:00 Cap) 100m Run 10 Air Squats 10 Med Ball Cleans 10 Scap Pull Ups 10 Kip Swings 10 Sit Ups WORKOUT 3 SETS 600m Run 30 Wall Balls (20/14) 15 Toes To Bar -Rest 2:00 b/t Sets- (Score is Total Time) Tuesday 060920 WARM-UP AMRAP x 3 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Plank to Pike Into … AMRAP x 4 MINUTES 10 Cossack Squats 8 Medball Strict Press 6 Medball Front Squats STRENGTH 5x3 Back Squat* *Keep loading moderate to moderate-heavy. (Score is Weight) WORKOUT 4 ROUNDS FOR TIME 20 Wall Balls (20/14) 15 Lateral DB Box Step Overs (50/35)|(35/20)* 15 DB Push Press *20" Box Height. Hold D

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)|(65/45) 8 Hand Release Push-Ups -Rest 2:00- AMRAP x 6 MINUTES 12/10 Cal Bike/Row 8 Front Rack Lunges (95/65)|(65/45) 8 Hand Release Push-Ups (Score is Rounds + Reps) Tuesday 060220 Workout WARM-UP AMRAP

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372