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335 S Erwin St

Cartersville, Ga 30120

Phone (404) 693-7913

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January 27, 2019

Monday 012819

AMRAP 5

Max Wall Balls (20/14)


Rest 2:00 

AMRAP 5

Max Cal Row

Rest 2:00

AMRAP 5

Max Power Snatches (135/95)I(95/65)

Posterior Pump

3 Sets

10 Romanian Deadlifts

30 Glute Bridges

*Slow decent, performed at workout weight 

** Last and unbroken Glute Bridges

Tuesday 012919

...

January 20, 2019

Monday 012119 

Midline

3 Rds 

10 TTB

15 Supermans

15 Russian Twist

15 Supermans

:20 L Sit

15 Supermans

Conditioning

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)I(95/65)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)I(75/55)
20:00 – 23:00 – Re...

January 13, 2019

Monday 011419

Benchmark Workout

Fight Gone Bad

3 Rounds For Max Reps

1:00 Wall Balls (20/14)

1:00 Sumo Deadlift High Pull (75/55)I(45/35)

1:00 Box jump (20)

1:00 Push Press

1:00 Row for Cals

1:00 Rest

3 Sets

20 Glute Bridges

*Every 10 Reps, Pause at the top and hold for :15

Tuesday...

January 7, 2019

Monday 010719

4 Rounds For Time

600m Run

25/20 Cal Row

40 Walking Lunges

Core Accessory

3 Sets

20 Hollow Rocks

30 Heel Taps over Kb

40 Shoulder taps in plank position

Tuesday 010819

Every 2:00 X 5 Sets

8 Back Squats 

Light to Moderate Loading

Workout

5 Sets

18 Mountain Climbers

12 Back...

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