101920-102420



Monday 101920


STRENGTH

8-8-8*

Strict Press


*Start moderate-heavy and end heavy.


(Score is Weight)


WORKOUT

EVERY 3:00 x 5 SETS

25 Wall Balls (20/14)|(14/10)

20 Toes to Bar


(Score is Each Set for Time)


Tuesday 102020


STRENGTH

8-8-8*

Deadlift


*Start moderate-heavy and end heavy.


(Score is Weight)


WORKOUT

FOR TIME

600m Run

30/25 Cal Row

30 Deadlift (165/115)|(115/75)

400m Run

20/15 Cal Row

20 Deadlift (185/135)|(135/95)

200m Run

10/8 Cal Row

10 Deadlifts (225/155)|(155/105)


(Score is Time)


Wednesday 102120


STRENGTH

EMOM x 10 MINUTES*

MIN 1 - 15 DB Pullovers

MIN 2 - 15 DB Bench Press


*Keep weight moderate.


(Score is Weight)


WORKOUT

4 ROUNDS FOR TIME

20 Back Rack Forward Lunges (95/65)|(65/45)

20 Up-Downs Over Bar

20 DB Weighted Sit-ups (35/20)


-Time Cap 15:00-


(Score is Time)


Thursday 102220


STRENGTH

5 SETS

2 Hang Power Clean

+

2 Shoulder to OH


-Rest As Needed b/t Sets-


(Score is Weight)


WORKOUT

TABATA

8 SETS (:20 ON / :10 OFF)

Cal Bike


-Rest 1:00-


EMOM x 5 MINUTES

30 Double Unders

5 Hang Power Clean to OH (115/75)|(75/55)


-Rest 1:00-


TABATA

8 SETS (:20 ON / :10 OFF)

Cal Bike


(Score is Total Calories)


Friday 102320


STRENGTH

8-8-8*

Back Squat


*Start moderate-heavy and end heavy.


(Score is Weight)


WORKOUT

AMRAP x 13 MINUTES

1-2-3, and so on...

Strict Pull-Ups

2-4-6, and so on...

Back Squat (135/95)|(95/65)

3-6-9, and so on...

Burpees


(Score is Rounds + Reps)

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