May 25, 2020

Monday 052520

Three classes 
7:15AM, 8:30am, and 9:45AM

WARM-UP 
AMRAP x 6 MINUTES
100m Run 
3 Ring Rows or Jumping Pull-ups
3 Push-ups 
6 Air Squats 

WORKOUT 
"MURPH"

FOR TIME*
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*If you have a 20# weig...

May 10, 2020

Happy Mothers day! Thank you for all the wonderful mommas at ATG who continue to show us what a great example looks like! Those babies are always watching us!

Monday 051120

WARM-UP 
AMRAP x 6 MINUTES*
30 Single Unders or 30 High Knees 
10 Med Ball or Single DB Front Sq...

May 3, 2020

Monday 05042020

WARM-UP 
2 ROUNDS
25 Jumping Jacks
25 Mountain Climbers 
25 Lateral Jumps over DB

-into-

2 ROUNDS
10 Alt. DB Press
10 Alt. DB Bent Over Rows
10 DBL DB Swings 
10 DB Burpees 

STRENGTH 
10-10-10-10
Strict Press

*Sets must be unbroken.

(Score is Weig...

April 26, 2020

We are almost back guys! This week start mentally preparing for a 5k run, walk, or crawl! Don't worry you will keep getting workouts via text and a video break down each day from your coaches! If you're not ready when we do open back up to come around everyone, still d...

April 19, 2020

Covid Week # ... ???

WARM-UP 
3 ROUNDS
10 Scap Push-Ups
12 Cossack Squats
100m Run 

Hero Workout

"Scooter"

AMRAP X 30 

30 double-unders
15 pull-ups
15 push-ups

100-meter sprint

Complete with a partner

For the AMRAP, have one partner work while the other rests, switching after...

April 13, 2020

Hero WOD

Warm up

3 Rounds

Each round complete faster then the last

30 Single or Double Unders

30 Jumping Jacks

30 MTN Climbers

15 Up Downs

15 Push ups

15 Ground To Overhead with Plate

"Dork"

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

*Scroll for scaling...

March 30, 2020

 We have some exciting news!!! 
Starting next Monday 03-30-2020 we will be hosting an at home competition.

How do I sign up? Congratulations paying members you are already signed up. YEAH BUDDY!!

Who is on my team? Your team consist of the groups we have already plac...

March 22, 2020

Monday 032320


Strength 
Plate thrusters
4x10
5th set ME (Max Effort)

Workout 
AMRAPx 12
As Many Rounds As Possible
12 Front Rack Lunges
10 Tuck Ups
8 Thrusters with Plate

Tuesday 032320

Strength 
3 X 10-20
1 X ME (Max Effort)

Workout
4 Rounds
15 Burpees to a Plate
...

March 15, 2020

Monday 031620

Workout 

EXTENDED WARM-UP 
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure) 

WORKOUT 
EMOM x 20 MINUTES
MIN 1 - 16/...

March 9, 2020

Monday 030820

Workout 

SKILL 
EMOM x 8 MINUTES
MIN 1 - 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up
MIN 2 - 5-7 Tall Box Jumps*

*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.



WORKOUT 
4 ROUNDS FOR TIME
5 Deadlift (AHAP...