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335 S Erwin St

Cartersville, Ga 30120

Phone (404) 693-7913

Keep me in the loop

February 16, 2020

Monday 021720

Workout 

WORKOUT 
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run

*Weight Vest Optional

(Score is...

February 10, 2020

Monday 021020

Workout 

STRENGTH 
ON A 15:00 RUNNING CLOCK...
Build to Heavy 5-Rep Deadlift

(Score is Load) 

WORKOUT 
"CHRISTINE"
3 ROUNDS FOR TIME
500m Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (20")

*BW DL should be considered relatively light and done unbroken...

February 3, 2020

Monday 020320

Workout 

STRENGTH 
1-1-1-1-1
Strict Press*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight) 

WORKOUT 
FOR TIME
40-30-20
Cal Bike
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups

(Score is Time) 

Tuesday 020...

January 27, 2020

Monday 012720

Workout 

SKILL 
ON A 10:00 RUNNING CLOCK...
Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

(No Measure) 

NEW CLASSIC WORKOUT* 
"UPPERCUT"

ON A 12:00 RUNNING CLOCK...
20 Ring Muscle-Ups

Then in the...

January 20, 2020

Monday 012020

Strength/Skill

ON A 7:00 RUNNING CLOCK...

Pull-Up Progression*

*Bar Hold

Front / Back Positions

Dynamic Kip Swing

Kip Swing + Knees-Up

Single Pull-up

into...

5 SETS FOR QUALITY

2 Kip Swing + 1 Pull-Up + 2 Kip Swing

Workout

AMRAP x 12 MINUTES

8 C2B Pull-Ups

200m Run

 OP...

January 13, 2020

Monday 011320

Strength/Skill 

3 SETS FOR QUALITY* 
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.



Workout 

"TABATA" 
8 ROUN...

January 6, 2020

Monday 010620

Strength/Skill 

EXTENDED WARM-UP 
3-3-3
Tempo Deadlift (30x1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

Workout 

FOR TIME 
8-6-4-2-4-6-8
Deadlift (275/185)|(185/135)*

...

December 30, 2019

Monday 123019
Strength/Skill

 3-3-3Power Snatch*

-Rest as Needed b/t Sets-

*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.

*Immediately after each set perform 20 Unbroken Double Unders.

Workout

AMRAP x 15 MINUTES

3-2-1 Po...

December 23, 2019

Monday 122319

Full class schedule

Strength/Skill 
Bench Press

4 X 5

Amrap X 18 MINUTES

10 Burpees

15 Sit-ups

20 Slam Balls

25 Air Squats

Tuesday 122419

Two classes 

8:00/9:15AM

Workout 

"12 DAYS OF Christmas"

FOR TIME*

Day 1 - 100m Run

Day 2 - Power Clean (185/125)|(135/95)

Day 3 - Bur...

December 16, 2019

Monday 121519

Strength/Skill 

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

*Retest of 1RM from beginning of Wendler Cycle 

Workout 

BENCHMARK WORKOUT 
"PUSH. PULL."

FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155,105)|(135,95)

*15 Cal Row After Every Set

-15:0...

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