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335 S Erwin St

Cartersville, Ga 30120

Phone (404) 693-7913

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December 2, 2019

Monday 120219

Strength/Skill 

EXTENDED WARM-UP 
EMOM x 8 MINUTES*
MIN 1 - :30 DB Bent Over Row / :30 Plank
MIN 2 - :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo. 

Workout 

BENCHMARK WORKOUT 
"RANNIE"

FO...

November 25, 2019

Monday 112519

Strength/Skill 

5-5-5* 
Push Press

*Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5. 

Workout 

FOR TIME* 
30-20-10
Cal Row
Handstand Push-Up or DB Push Press (45/30)|(30/...

November 18, 2019

Monday 111819

Workout 

5 ROUNDS FOR TIME 
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups 

COOL DOWN 
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child's Pose 

Tuesday 111919

Strength/Skill 

ON A 15:00 RUNNING CLOCK... 
Build to 1RM Push Press 
...

November 10, 2019

Monday 111119

Strength/Skill 

ON A 8:00 RUNNING CLOCK... 

Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG. 

Workout 

HERO WORKOUT 

"DONNY"

FOR TIME

21-15-9-9-15-21

Deadlift (225/155)|(155/105)

Burpee 

OPTIONAL FINISHER 

3 SETS

3...

November 3, 2019

Monday 110419

Workout 

FOR TIME 
22-20-18-16-14
DB Push Press (40/30)|(30/20)
DB Suitcase Reverse Lunge

*200m Run after every full round. 

Tuesday 110519


Strength/Skill 

ON A 15:00 RUNNING CLOCK... 
Establish Moderate-Heavy 10-Rep Back Squat*

*Not a 10RM test!...

October 28, 2019

Monday 102819

Strength/Skill 

EMOM x 10 MINUTES 
MIN 1 - Double Under or Triple Under Practice
MIN 2 - Row 200/150m 

Workout 

FOR TIME 
1000m Row
100 Double Unders
800m Run
75 Double Unders
500m Row
50 Double Unders 

Tuesday 102919

Strength/Skill 

ON A 12:00 RUN...

October 21, 2019

Monday 102119

Strength/Skill 

ON A 12:00 RUNNING CLOCK... 
Establish 10RM Overhead Squat

*Max 2 attempts at 10RM 

Workout 

FOR TIME 
200m Run
15 Hang Power Snatch (95/65)|(65/45)
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200...

October 14, 2019

Monday 101419 
Strength/Skill 
ON A 12:00 RUNNING CLOCK... 
Establish 10RM Push Press*
*Max 2 attempts at 10RM 


EVERY 4:00 x 3 SETS 
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less) 

OPTIONAL FINISHER 
FOR TIME*
Hit a 4th Set of the Workout...

October 6, 2019

Monday 100719

Strength/Skill

EMOM X 8

Min 1 - 3-5 High Box Jumps

Min 2- 2-3 Wall Walks

Workout

3 Sets (4:00 on / 2:00 Off)

200m Run

20 Box Jump Over

20 Wall Balls 

Max Deadlifts (275/185)I(185/125)

Tuesday 100819

Workout 

AMRAP x 20 MINUTES 
400m Row*
15 Up-Downs
10 Strict...

September 29, 2019

Monday 093019

Strength/Skill 

3-3-3-3-3 
Deadlift*

*Build to 3RM Deadlift. 

Workout 

FOR TIME 
200m Run

Into...

3 ROUNDS
15 Deadlifts (185/135)|(135/95)
50 Double Unders

into...

200m Run

-12:00 Hard Cap- 

Tuesday 100119

Workout 

EMOM x 21 MINUTES 
MIN 1 -...

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