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335 S Erwin St

Cartersville, Ga 30120

Phone (404) 693-7913

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July 28, 2019

Monday 072919

Workout

3 Rounds For Time

20 Sumo DL High Pull 

20 Push Press

800m Run

(115/75)I(95/65)I(75/45)

Finisher

2 Sets

10 Slow Barbell Roll-Outs

Max Hollow Hold

Max Plank Hold

Tuesday 073019

Workout

EMOM X 24

Min 1 - 15/12 Cal Bike/Row

Min 2 - Gymnastic Pull Of Choice 

Min 3 - :...

July 21, 2019

 Monday 072219

Strength/Skill

5X3 (30X1)

Back Squat

Workout 

Every 5:00 for 3 Sets

12 Burpees Over Bar

12 Front Squats (135/95)I(95/65)

400m Run

Tuesday 072319

Strength/Skill

On A 10:00 Running Clock..

Muscle Up Development

Workout 
For Time

9 Muscle Ups (Ring or Bar)

50 DB Suitcase...

July 14, 2019

Monday 071519

Strength/Skill

5X5 (20X1)

Back Squat @65-75% of 1RM

*Heavier than the previous weeks 5X5. Keep in mind the :02 tempo descent bs. :03 descent last week.

Workout

AMRAP X 10

15 Wall Balls (20/14)I(14/10)

25 Double Unders

Cool Down

400m Walk as class

Tuesday 071619

Worko...

July 7, 2019

Monday 090819

Strength/Skill

5X5 (30X1)
Back Squat

@60-70% of 1RM

-Rest 2:00 b/t Sets-


Workout

AMRAP 15

200m Run

20/15 Cal Bike/Row

12 Strict Pull UPs

Tuesday 070919

Strength/Skill

On a 10:00 Running Clock...

Handstand Push-up Development


Workout

Two Parts

On a 7:00 Running Clock...

...

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