092820-100220

Monday 092820 STRENGTH 3 SETS FOR QUALITY 8/8 Slow Single DB Goblet Step-Ups/Downs 8/8 Supported Single Arm DB Row (20X1) -Rest 1:00 b/t Sets- WORKOUT 4 SETS FOR REPS 1:20 - Double DB Power Clean (50/35)|(35/20)* 1:20 - Double DB Farmer Reverse Lunge* 1:20 - ME Mtn Climber Up Downs *2 Burpees Every Time Athlete Breaks in Station 1 or 2 ** 6 MTN Climbers + Up Down -Rest 1:00 b/t Sets- (Score is Total Reps) COOL DOWN FOR QUALITY 1:00 Banded Hamstring Stretch (R) 1:00 Banded Hamstring Stretch (L) 5:00 Foam Roll Quads + IT Bands (No Measure) Tuesday 092920 SKILL 4 SETS FOR QUALITY :20 Hollow Body Bar Hang 3 Strict Hollow Body Pull-Ups 5 Tempo Front Squats (

092120-092520

Monday 092120 BASELINE WORKOUT I. ON A 10:00 RUNNING CLOCK... Run 1 Mile then in Remaining Time Max Meters on Rower (Score is Time + Note Meters Earned) -Rest as Needed b/t Efforts*- II. AMRAP x 15 MINUTES 5 Pull-ups or Bar Muscle-Ups 10 Hand Release Push-Ups 15 Air Squats (Score is Rounds + Reps) *Rest at Least 5:00 b/t Efforts Tuesday 092220 WORKOUT 5 SETS FOR QUALITY 10 "Library" Sumo Deadlifts (225/155)|(155/105) 1:00 Elbow Plank 15 Strict Knee Raises -Rest :30 b/t Sets- (No Measure) COOL DOWN FOR RECOVERY 1:00 Cobra Stretch 2:00 Banded Hamstring Stretch (L) 2:00 Banded Hamstring Stretch (R) 1:00 Cobra Stretch (No Measure) Wednesday 092320 B

091420-091820

Monday 091420 SKILL WORK/ EXTENDED WARM UP EMOM x 12 MINUTES MIN 1 - Building to Heavy 5-Rep Deadlift* MIN 2 - 20 Hollow Rocks *Start moderate and build each round. Goal is to end very close or slightly above workout weight. (Score is Weight) WORKOUT FOR TIME 10-8-6 Deadlifts (315/205)|(225/155) 10-20-30 Burpee to Target* *Ideally 6" Above Standing Reach (Score is Time) Tuesday 091520 Workout WORKOUT FOR TIME* 21-18-15-12 Hang Clean and Jerks (115/75)|(75/55) Pull-Ups *200m Run After Each Full Set. (Score is Time) OPTIONAL FINISHER 3 SETS Max Chin-Ups* Into... Max Bar Dead Hang -Rest 2:00 b/t Sets- *End set without coming off the bar and wor

090720-091120

Monday 090720 Two classes!!! 8:00am 9:15am Tuesday 090820 STRENGTH ON A 20:00 RUNNING CLOCK… Build to 2RM Deadlift (Score is Weight) WORKOUT AMRAP x 6 MINUTES 6 DBL KB Farmers Lunge (53/35)|(35/26) 12 DBL KB Russian Swing 18 Sit-Ups -Rest 1:30- AMRAP x 6 MINUTES 6 DBL KB Farmers Lunge 12 DBL KB Russian Swing 18 Sit-Ups (Score is Rounds + Reps) Wednesday 090920 STRENGTH ON A 15:00 RUNNING CLOCK… Build to 2RM Strict Press (Score is Weight) WORKOUT FOR TIME 50-30-10 Push Press (115/75)|(75/55) Box Jumps (20) (Score is Time) FINISHER 2-3 SETS 15 Slow Banded Sumo Good Mornings 30 Fast Banded Curls (No Measure) Thursday 091020 STRENGTH O

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