122820-010120



Monday 122820


STRENGTH

3 SETS

7/7 Back Rack Forward Lunges*

1:30 Hollow Body Hold


-Rest As Needed b/t Sets-


*Keep weight light-moderate.


(Score is Weight)


WORKOUT

FOR TIME

40-30-20-10

Alt. Back Rack Forward Lunges (75/55)|(45/35)

30-25-20-15*

Cal Bike

20-15-10-5

Pull-Ups


*Alt. Calories: 25-20-15-12.


(Score is Time)


Tuesday 122920


STRENGTH

EMOM x 9 MINUTES

3 Hang Power Clean to OH*


*Keep weight light to moderate.


(Score is Weight)


WORKOUT

EVERY 2:00 x 5 SETS

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

Max Burpee Box Jump Overs (24/20) in the Remaining Time...


-Rest 1:00 b/t Sets-


(Score is Reps)


Wednesday 123020


STRENGTH

10-10-10*

Wide Grip Bench Press


*Keep weight light to moderate.


(Score is Weight)


WORKOUT

3 SETS FOR QUALITY

500m/400m Row

:40 Max Double Unders

20 KB Upright Rows (35/26)|(26/18)

20 Slow Deadbugs

100' Plate Gun Walk (45/35)|(35/15)


-Rest :30 b/t Sets-


(No Measure)


Thursday 123120

** Morning Schedule the same no 4:30 or 6:30**


Day will look like below

5:15 AM 8:30 AM

11:30 AM

5:30 PM


STRENGTH

8-8-6-6

Sumo Deadlift


*Build to a moderate weight.


(Score is Weight)


BENCHMARK WORKOUT


3 ROUNDS FOR TIME

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

25/20 Cal Bike

35 DB Thrusters (35/20)|(20/15)


-20:00 Hard Cap-


(Score is Time)


Friday 010121


One Class 9:15AM



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