121420-121920




Monday 121420


STRENGTH

EMOM x 3 MINUTES

5 High Hang Power Clean


-Into-


EMOM x 4 MINUTES

4 Hang Power Clean


-Into-


EMOM x 5 MINUTES

3 Power Cleans


*Increase weight every round. Start light and build to moderate.


(Score is Weight)


WORKOUT

AMRAP x 6 MINUTES

6 Hang Power Cleans (95/65)|(65/45)

8 Front Rack Reverse Lunges

10 Up-Downs Over Bar


-Rest 2:00-


AMRAP x 6 MINUTES

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

4 Front Rack Forward Lunges

5 Burpees Over Bar


(Score is Rounds + Reps)


Tuesday 121520


STRENGTH

FRONT SQUAT

1x5 @Mod

1x5 @Mod-Heavy

1x5 @Heavy

1x5 @Heavy+


(Score is Weight)


WORKOUT

EVERY 3:00 x 5 SETS

20 Front Squats (75/55)|(45/35)

200m Run


-Rest :30 b/t Sets-


(Score is Reps)


Wednesday 121620


STRENGTH

PUSH PRESS

1x5 @Mod

1x5 @Mod-Heavy

1x5 @Heavy

1x5 @Heavy+


(Score is Weight)


WORKOUT

3 ROUNDS FOR TIME

35/28 Cal Bike

25 Box Jumps (24/20)

15 Push Press (115/75)|(75/55)


(Score is Time)


Thursday 121720


STRENGTH

DEADLIFT

1x5 @Mod

1x5 @Mod-Heavy

1x5 @Heavy

1x5 @Heavy+


(Score is Weight)


WORKOUT

6 SETS

10 Pull-Ups

8 Toes to Bar

6 Deadlifts (Athlete Choice)


-Rest 1:00 b/t Sets-


(Score is Each Set for Time)


Friday 121820


Strength

5 Sets For QUALITY 10/10 Bench with Dumbel

1:00 Ring Body Saw (With Rower)


WORKOUT

3 SETS FOR MAX REPS

1:00 - DB Floor Press (35/20)|(20/15)

-Rest :15-

1:00 - DB Goblet Lunges

-Rest :15-

1:00 - DB Renegade Rows

-Rest :15-

1:00 - DB Up-Downs

-Rest :15-


(Score is Reps)


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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372