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010719-011119

January 7, 2019

 

Monday 010719

 

4 Rounds For Time

600m Run

25/20 Cal Row

40 Walking Lunges

 

Core Accessory

3 Sets

20 Hollow Rocks

30 Heel Taps over Kb

40 Shoulder taps in plank position

 

 

Tuesday 010819

 

Every 2:00 X 5 Sets

8 Back Squats 

Light to Moderate Loading

 

Workout

5 Sets

18 Mountain Climbers

12 Back Squats (75/55)

9 Burpees

Rest 1:00 between Rounds

 

 

Wednesday 010919

 

Extended Warm Up

10:00 Practice or Scaling of HSPU or HS Hold

 

*Focus on this session is creating an active press into the ground and maintaining proper body position in HS and HSPU

 

AMRAP 6

12 Kettlebell Swings (53/35)

6 HSPU


Rest 3:00 

 

AMRAP 6

12 Kettlebell Swings (53/35)

6 HSPU

 

 

Thursday 011019

 

Workout

8 Rounds For Time

250m Row

10 DB Burpees (35/20)(20/15)

5 Strict Pull Ups

 

Friday 011119

 

5:00 Double Under Tutorial

5:00 Push Jerk Progression

 

EMOM X 21 

Min 1- 5 Hang Power Clean + 5 Push Jerk (155/105)I(115/75)

Min 2- 40 Double Unders

Min 3- Walking Rest

 

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Cartersville, Ga 30120

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