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043018-050418

April 30, 2018

 

Monday 043018

 

Front Squats

 

Conditioning

AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)

 

 

Tuesday 050118

 

AMRAP 5:
Buy-In: 600 Meter Run 
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

 

Rest 5 minutes

 

AMRAP 5:
Buy-In: 400 Meter Run 
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

 

Rest 5 minutes

 

AMRAP 5:
Buy-In: 200 Meter Run 
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

 

Wednesday 050218

 

AMRAP 8: 
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar

 

Thursday 050318

 

Complete as many reps as possible in 3 minutes of:
20-calorie Row
30 Wall-ball Shots, 20/14lb. ball
20 Toes-to-bars
30 Box jumps, 24/20 inch box
20 Sumo deadlift high pulls, 70/53lb. kettlebell
30 Burpees
20 Shoulder-to-overheads, 135/95 lb.

 

REST 2 Minutes

 

Complete as many reps as possible in 6 minutes of:
20-calorie Row
30 Wall-ball shots, 20/14lb. ball
20 Toes-to-bars
30 Box jumps, 24/20 inch box
20 Sumo deadlift high pulls, 70/53lb. kettlebell
30 Burpees
20 Shoulder-to-overheads, 135/95 lb.

 

REST 2 Minutes

 

Complete as many reps as possible in 12 minutes of:
20-calorie Row
30 Wall-ball shots, 20/14lb ball
20 Toes-to-bars
30 Box jumps, 24/20 inch box
20 Sumo deadlift high pulls, 70/53lb. kettlebell
30 Burpees
20 Shoulder-to-overheads, 135/95 lb.

 

Friday 050418

 

15 Min OHS

Build to a heavy set of 2


For Time

35/25 Calorie Row
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80) 
15 Overhead Squats (115/80) 
9 Squat Snatches (115/80)

 

Weight needs to be a weight that you can string together 15 reps consecutively when fresh!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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