110220-110620




Monday 110220


BASELINE WORKOUT

I. ON A 15:00 RUNNING CLOCK...

Establish a Heavy 3-Rep Power Clean


(Score is Weight)


-Rest as Needed b/t Efforts*-


II. AMRAP x 12 MINUTES

250m Row

9 Power Cleans (115/75)|(75/55)

6 Push Press


(Score is Rounds + Reps)


*Rest at Least 5:00 b/t Efforts


Tuesday 110320


STRENGTH

15-12-12-10*

Bent Over Rows


*Superset each set of BOR with 5-7 Barbell Rollouts


(Score is Weight)


WORKOUT

3 ROUNDS FOR TIME

400m Run

30 Box Jumps (24/20)

20 Toes to Bar


-Hard Cap 16:00-


(Score is Time)


Wednesday 110420


Baseline Workout


I. ON A 12:00 RUNNING CLOCK...

Build to a Heavy 3-Rep Front Squat


(Score is Weight)


Immediately into...


ON A 12:00 RUNNING CLOCK...

Build to a Heavy 3-Rep Strict Press


(Score is Weight)


-Rest as Needed b/t Efforts*-


II. AMRAP x 3 MINUTES

Max Burpees


(Score is Reps)


*Rest at Least 5:00 b/t Efforts


OPTIONAL FINISHER

3 SETS FOR QUALITY

30 Barbell Curls

30 Barbell Presses

30 Crunches


(No Measure)


Thursday 110520


STRENGTH

3 SETS FOR QUALITY

3/3 Turkish Get-Ups

100m Single KB OH Walk*


*Athletes will switch arm at 50m.


-Rest As Needed b/t Sets-


(Score is Weight)


WORKOUT

6 ROUNDS FOR TIME

12 Slam Balls (20/10)

12 Russian KBS (53/35)|(35/26)

12 Single KB Front Rack Reverse Lunge*

24 Alt. V-ups


*Alternate FR side each round.


(Score is Time)


Friday 110620


BASELINE WORKOUT


I. ON A 15:00 RUNNING CLOCK...

Build to a Heavy 3-Rep Deadlift


(Score is Weight)


-Rest as Needed b/t Efforts*-


II. AMRAP x 10 MINUTES

5 Strict Pull-ups or 7 Ring Rows

10 Hand Release Push-ups

15 Air Squats


(Score is Rounds + Reps)


*Rest at Least 5:00 b/t Efforts

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