083120-090420

Monday 083120 STRENGTH DEADLIFT 1x6 @ 70% of 2RM (Light-Moderate) 1x4 @ 75% 1x2 @ 80% *Deload Week Prior to Retest of 2RM Next Week -- Move Well! (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 1000/800m Row 10 Front Rack Lunges (115/75)|(75/55) 20 Sumo DL High Pull 10 Front Rack Lunges (Score is Time) Tuesday 090120 STRENGTH BACK SQUAT 1x6 @ 70% of 2RM (Light-Moderate) 1x4 @ 75% 1x2 @ 80% *Deload Week Prior to Retest of 2RM Next Week -- Move Well! (Score is Weight) WORKOUT "TABATA" 8 SETS EACH (:20 on /:10 off) TABATA 1 - Max WB Front Squats (20/14)|(14/10) TABATA 2 - Max Push-Ups TABATA 3 - Max Wall Balls -Rest :30 b/t Each Tabata- (Score is Rep

082420-082820

Monday 082420 SKILL EMOM x 10 MINUTES Min 1 - :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice* Min 2 - :45 EZ Pace Row *Athlete Choice for practicing overhead strength and stability (No Measure) WORKOUT AMRAP x 16 MINUTES 300/200m Row 10 Handstand Push-Up 20 Alt. DB Snatch (50/35)|(35/25) 20 Wall Balls (20/14)|(14/10) (Score is Rounds + Reps) COOL DOWN FOR RECOVERY 5:00 Foam Rolling Upper Back & Shoulders (No Measure) Tuesday 082520 STRENGTH DEADLIFT 1x2 @ 80% (Moderate) of 2RM 1x2 @ 85-90% (Mod-Heavy) 1x2+ @ 95% (Heavy)* *As many reps as possible w/o failure...no more than 4-6. (Score is Weight) WORKOUT 5 ROUNDS FOR TIME 12 Ba

081720-082120

Monday 081720 STRENGTH DEADLIFT 1x4 @ 70-75% (Moderate) of 2RM 1x4 @ 75-80% (Mod) 1x4+ @ 80-85% (Mod-Heavy)* *As many reps as possible w/o failure...no more than 8-10. (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 30/20 Cal Row 15 Deadlifts (225/155)|(155/105) 12 Handstand Push-Ups (Score is Time) Tuesday 081820 WORKOUT FOR TIME 800m Run Immediately into... 4 ROUNDS 15 KB Swings (70/53)|(53/35) 50 Double Unders (Score is Time) OPTIONAL FINISHER 3 SETS 1:00 Plank Hold MAX Push-Ups -Rest as Needed b/t Sets- (No Measure) Wednesday 081920 STRENGTH BACK SQUAT 1x4 @ 70-75% (Moderate) of 2RM 1x4 @ 75-80% (Mod) 1x4+ @ 80-85% (Mod-Heavy)* As man

081020-081420

Monday 081020 WORKOUT 7 ROUNDS FOR TIME 200m Run 12 Burpee Box Jump Overs (20/16) (Score is Time) FINISHER 3 SETS ON A 12:00 CLOCK... 10 DB Front Raises 10 DB Lateral Raises 10 DB Upright Rows 20 Single DB Russian Twist -Rest as Needed b/t Sets- (No Measure) Tuesday 081120 STRENGTH BACK SQUAT 1x6 @ 65-70% (Light-Moderate) of 2RM 1x6 @ 70-75% (Mod) 1x6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure....no more than 8-10. (Score is Weight) WORKOUT EVERY 4:00 x 5 SETS 15 Hang Power Cleans (115/75)|(75/55) 12 Front Squats 9 Strict Handstand Push-Ups (Score is Slowest Time) Wednesday 081220 WORKOUT 3 SETS FOR MAX REPS 1:00 - Up Down D

080320-080720

Monday 080320 STRENGTH ON A 15:00 RUNNING CLOCK... Build to a 2RM Strict Press (Score is Weight) WORKOUT EMOM x 15 MINUTES* Min 1 - 8-12 Strict Press (95/65)|(65/45) Min 2 - 8-12 Power Snatches Min 3 - 8-12 Burpees Over Bar *Athlete choice on reps for all three movements. (No Measure) Tuesday 080420 WORKOUT AMRAP x 9 MINUTES 15 DB Sumo Deadlifts (50/35)|(35/25) 15 Pull-Ups 200m Run -Rest 1:00- AMRAP x 6 MINUTES 10 DB Sumo Deadlifts 10 Chest to Bar Pull-Ups 100m Run -Rest 1:00- AMRAP x 3 MINUTES Max DB Renegade Row (Score is Rounds + Reps) FINISHER 2-3 SETS 10 Slow DB Romanian Deadlift 10/10 Slow Single Leg Glute Bridge (No Measure) Wednesd

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