091014-091418


Monday 091018

EMOM X 10

3 Back Squats

MetCon

3 rounds for time of 25 dumbbell push jerks 50 double-unders 25 weighted step-ups 50 double-unders

Tuesday 091118

With a Running Clock

EMOM X 5

5 Strict Press

2 Min Transition

EMOM X 10

Min 0-5 : 4 Cleans and 4 Jerks

Min 6-10 : 2 Cleans and 2 Jerks

5 Min Transition

EMOM X 8

Min 1-16 DB Snatch (50/35)

Min 2- ME Burpees

Min 3-14 DB Snatch (50/35)

Min 4- ME Burpees

Min 5-12 DB Snatch (50/35)

Min 6- ME Burpees

Min 7-10 DB Snatch (50/35)

Min 8- ME Burpees

Wednesday 091218

AMRAP 20: 2 muscle-ups 4 handstand push-ups 8 kettlebell swings (53/35)

Thursday 091318

EMOM X 12

Min 0-6 : 4 Cleans and 4 Jerks

Min 7-12 : 2 Cleans and 2 Jerks

MetCon

21 squat snatches 42 push-ups 15 squat snatches 30 push-ups 9 squat snatches 18 push-ups

(75/55)

Friday 091418

3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute of med-ball sit-ups 1 minute of hang power cleans Rest 1 minute

(115/75) and (20/14)

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372