072720-073120

Monday 072720 STRENGTH ON A 5:00 RUNNING CLOCK… Practice Heaving Snatch Balance with Light Weight into... ON A 10:00 RUNNING CLOCK… Build a Moderate-Heavy Complex of: 1 Power Snatch + 1 Squat Snatch (Score is Weight) WORKOUT 4 SETS AMRAP x 3 MINUTES 3 Power Snatch (115/75)|(75/55) 3 Overhead Squats 3 Lateral Burpees Over Bar -Rest 1:00 b/t Sets- (Score is Rounds + Reps) Tuesday 072820 SKILL EMOM x 10 MINUTES MIN 1 - 10/8 Cal Row for Quality MIN 2 - 2-3 Wall Walks or 3-5 HSPU Negatives (No Measure) WORKOUT 3 ROUNDS FOR TIME 10 Handstand Push-Ups 30 Slam Balls (30/20)|(20/10) 15 Handstand Push-Ups 25/20 Cal Row (Score is Time) Wednesday 07292

072020-072420

Monday 072020 WARM-UP TABATA (:20 ON/ :10 OFF) MOVT 1 - Air Squat MOVT 2 - Up-Down Into… 2 SETS 10 Alternating Groiners (with a reach to the sky) :20 DB Front Rack Hold 10 Push-Ups to Down Dog (active press back & :01 hold) *From here, move into a simple Squat prep session followed by your teaching… WORKOUT FOR TIME 100 DB Front Squats (50/35)|(35/20) *Every minute including at 0:00, perform 5 Burpees (Score is Time) FINISHER 4 SETS FOR QUALITY 8/8 Single DB Around the Worlds 10 Slow Alt. Side Lunges 12 Slow Single DB Curls (No Measure) Tuesday 072120 WARM-UP *Have barbells ready beforehand* AMRAP x 4 MINUTES 10 Groiner + Twist 8 Cossack Squats

071420-071920

Monday 071320 WARM-UP 2:00 Row/Bike/Run Into… AMRAP x 6 MINUTES 20 Single Unders 10 Clean Deadlifts 8 Hang High Pulls 6 Hang Muscle Cleans 10 Elbow Punches 4 Hang Power Cleans WORKOUT FOR TIME 150 Double Unders 50/40 Cal Row 30 Push Jerks (155/105)|(115/75) 30 Hang Power Cleans 30 Bar Muscle Up or Burpee C2B Pull-Ups 150 Double Unders 50/40 Cal Row (Score is Time) Tuesday 07142020 WARM-UP EMOM x 6 MINUTES MIN 1 - :30 Pike Hold + :30 Inch Worm + Push-Up MIN 2 - :30 Bootstrappers + :30 Groiners STRENGTH EMOM x 12 MINUTES Min 1 - :45 HS Wall Hold or :45 Shoulder Taps Min 2 - 8-10 Sumo Stance Barbell Good Mornings Min 3 - :45 Hollow Hold (No Measure) WORK

070620-071020

Monday 070620 WARM-UP 400m Run or 500m Row (athlete choice!) into... 2 SETS 10 Alternating Groiners 10 Glute Bridge-Ups 10 Alternating Heel & Knee Grab Then into w/ Empty Barbell… 2-3 QUALITY SETS 7 Strict Press (press and hold at top) 7 Good Mornings 7 Bent Over Rows WORKOUT AMRAP x 18 MINUTES 7 Ring Muscle-Ups or 10 Burpee Pull-ups 10 Deadlifts (275/195)|(185/135) 35 Sit-Ups (Score is Rounds + Reps) FINISHER FOR QUALITY* 1:30 Tuck Hold 1:30 Plank Hold 1:30 Hollow Hold 1:30 Plank Hold *Each exercise is on a running clock, accumulating as much time in the position as possible. (No Measure) Tuesday 070720 WARM-UP 3 ROUNDS :30 Single Unders 10/10 Single

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372