101920-102420

Monday 101920 STRENGTH 8-8-8* Strict Press *Start moderate-heavy and end heavy. (Score is Weight) WORKOUT EVERY 3:00 x 5 SETS 25 Wall Balls (20/14)|(14/10) 20 Toes to Bar (Score is Each Set for Time) Tuesday 102020 STRENGTH 8-8-8* Deadlift *Start moderate-heavy and end heavy. (Score is Weight) WORKOUT FOR TIME 600m Run 30/25 Cal Row 30 Deadlift (165/115)|(115/75) 400m Run 20/15 Cal Row 20 Deadlift (185/135)|(135/95) 200m Run 10/8 Cal Row 10 Deadlifts (225/155)|(155/105) (Score is Time) Wednesday 102120 STRENGTH EMOM x 10 MINUTES* MIN 1 - 15 DB Pullovers MIN 2 - 15 DB Bench Press *Keep weight moderate. (Score is Weight) WORKOUT 4 ROUNDS FOR TIME 20 Back Rack Forward Lunges (95/65)|(65/45) 20

101220-101620

Monday 101220 Skill/Strength 4 SETS 3 Tempo Front Squats (3030)* *Weight stays light to moderate across all 4 Sets. -Rest as Needed b/t Sets- (Score is Weight) WORKOUT FOR TIME* 18-15-12 Front Squats (135/95)|(95/65) 25-25-25 Sit-Ups -Rest 2:00- 12-9-6 Front Squats (185/135)|(135/95) 25-25-25 Sit-Ups -Rest 2:00- 2:00 Max Front Squats (135/95)|(95/65) (Score is Time)** *Bar comes from the ground. GHDs Optional if accustomed to the volume. **Score is time including the first 2:00 rest. Subtract the reps completed as seconds from the time. Do not add in the second 2:00 rest. COOL DOWN FOR RECOVERY 5:00 Foam Roll Quads + IT Bands (No Measure) Tuesday 101320 STRENGTH ON A 20:00 RUNNING CLOCK… Est

100520-100920

Monday 100520 STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Bar must move continuously for all 3 reps (Score is Weight) BENCHMARK WORKOUT "FRAN" FOR TIME 21-15-9 Thrusters (95/65)|(65/45) Pull-ups (Score is Time) *Last seen 7/17/2020 Tuesday 100620 WORKOUT FOR TIME 1000/800m Row 60 Slam Balls (30/20)|(20/10) 30 Power Cleans (155/105)|(115/75) 60 Slam Balls 1000/800m Row (Score is Time) COOL DOWN FOR QUALITY 500m Row* *Nasal Breathing Only (No Measure) Wednesday 100720 WORKOUT 4 SETS ON A 4:00 RUNNING CLOCK... 400m Run 20 Plate Ground to OH (45/35)|(35/25) Max Overhead Lunges W/ Plate in Remaining Time -No Additional Rest b/t Sets!- (Score is Total Reps) POST-WORKOUT ST

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