112320-112720




Monday 112320


STRENGTH

ON A 15:00 RUNNING CLOCK...

4x5

Deadlift*


*Moderate-heavy for all sets


(Score is Weight)


WORKOUT

AMRAP x 12 MINUTES

5 Bar Facing Burpees

6 Deadlifts (185/125)|(135/95)

7 Toes to Bar


(Score is Rounds + Reps)


Tuesday 112420


STRENGTH

ON A 12:00 RUNNING CLOCK...

4x5

Front Squat*


*Moderate-heavy for all sets


(Score is Weight)


WORKOUT

FOR TIME

100 Double Unders

30 Front Squats (95/65)|(65/45)

15/12 Cal Row

75 Double Unders

20 Front Squats (115/75)|(75/55)

15/12 Cal Row

50 Double Unders

10 Front Squats (135/95)|(95/65)

15/12 Cal Row


(Score is Time)


Wednesday 112520


STRENGTH

EMOM x 12 MINUTES

MIN 1 - 12 SA DB Bench Press (R)

MIN 2 - 12 SA DB Bench Press (L)

MIN 3 - :30 Max Push-Ups


(Score is Weight)


WORKOUT

AMRAP x 6

200m run

5 Renegade Rows (35/20)|(20/15)


-Rest 1:00-


AMRAP x 5

100m Run

4 Renegade Rows


-Rest 1:00-


AMRAP x 3 MINUTES

3 Butpees

3 Renegade Rows


(Score is Rounds + Reps)


Thursday 112620


TWO CLASSES

8:00 AM

9:15AM


AMRAP x 20 MINUTES

400m Run

10 Hang Power Cleans (135/95)|(95/65)

50 Double Unders

200m Run

5 Hang Power Cleans

25 Double Unders


(Score is Rounds + Reps)


OPTIONAL FINISHER

FOR TIME

21-15-9-15-21

Barbell Curls (45/35)

Barbell Wide-Grip Bent Over Row


(Score is Time)


Friday 112720


TWO CLASSES

8:00 AM

9:15AM


7 ROUNDS FOR TIME*

11 Handstand Push-Ups or HR Push-Ups

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

20/15 Cal Bike


*Weight Vest is optional.


(Score is Time)


COOL DOWN

FOR RECOVERY

5:00 EZ Bike*


*Nasal Breathing Only


(No Measure)

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
CONTACT
Keep me in the loop

335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372