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102218-102618

October 21, 2018

Dont Forget ATG Halloween Party THIS Saturday at 335 South Erwin Street Cartersville Ga 30120!! Bring your family!

 

Monday 102218

 

Skill Work
AMRAP 5: 
10 Double Unders, 1 Bar Muscle-Up
20 Double Unders, 2 Bar Muscle-Ups
30 Double Unders, 3 Bar Muscle-Ups
….
Up by (10) and (1) per round

 

Conditioning

3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run

 

Tuesday 102318

 

Midline

3 Rounds

50 Supermans

:40 Plank 

30 Side to Side Sit Ups With Plate or Ball

:20 L Sit

10 V Ups

 

21-15-9

Sumo Dead Lift High Pulls

Kettlebell Swings

Goblet Squats

 

Wednesday 102418

 

Front Squats

Heavy Set of 2

 

Workout

21-18-15-12-9:
Wallballs (20/14)
Pull-Ups
Calorie Row
200 Meter Run

 

Thursday 102518

 

AMRAP 5:
Buy In: 35/25 Calorie Row

Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

 

Rest 5 Minutes

 

AMRAP 5:

Buy In: 25/18 Calorie Row

Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

 

Rest 5 Minutes

 

AMRAP 5:

 

Buy In: 18/13 Calorie Row
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

 

Friday 102618

 

Back Squat

Heavy Set of 12

 

JT

21-15-9

HSPU
Ring Dips

Push Ups

 

Saturday - Dont Forget ATG Halloween Party THIS Saturday at 335 South Erwin Street Cartersville Ga 30120!! Bring your family! 

 

 

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