101518-101918


Monday 101518

Strength

Front Squat

2×4 @ 79% 2×3 @ 84% 2×2 @ 90%

Workout

For Time: 2k Row 150 Double Unders 10 Rounds of “Chest to Bar Cindy” (5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats)

Tuesday 101618

For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (70/53) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wallballs (30/20) 30 Lateral Bar Burpees 30 Double Unders

2 Rounds

50 AbMat Sit ups

50 Supermans

Wednesday 101718

Strength/Barbell Skill

On the Minute x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (78-81-84) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (88-90-92) Minute 12: Rest

You have until the 15 minute mark to hit 3 singles at your last weight or heavier

Workout

3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55)

Thursday 101818

Gymnastics

5 Rounds Not For Time

5 Pull Ups

3 Chest To Bar

1 Bar Muscle Up

AMRAP 12: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Row 6 Thrusters (95/65) 6 Toes to Bar 6 Calorie Row 9 Thrusters (95/65) 9 Toes to Bar 9 Calorie Row

Continue adding 3 Reps

Friday 101918

Strength

Build to a Heavy 5 Rep Power Clean

Workout

AMRAP 3: 9/6 Calorie Row 9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3: 9/6 Calorie Row

7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3: 9/6 Calorie Row 5 Power Cleans (155/105)

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372