011419-011819


Monday 011419

Benchmark Workout

Fight Gone Bad

3 Rounds For Max Reps

1:00 Wall Balls (20/14)

1:00 Sumo Deadlift High Pull (75/55)I(45/35)

1:00 Box jump (20)

1:00 Push Press

1:00 Row for Cals

1:00 Rest

3 Sets

20 Glute Bridges

*Every 10 Reps, Pause at the top and hold for :15

Tuesday011519

Strength/Skill

3 Snatch Deadlift + 3 Hang Power Snatch

Workout

AMRAP X 13

13 Hang Power Snatch (95/65)I(65/45)

13 Pull Ups

Wednesday 011619

Strength/Skill

Build to...

3RM Back Squat

Workout

EMOM X 18

Min 1 -10 Back Squats (155/105)I(115/75) +30 Double Unders

Min 2- 10 Burpees Over Bar + 30 Double Unders

Min 3- Rest

Thursday 011719

Workout

Every 10:00 for 30:00

For Time

Row 1k

40 Sit Ups

30 Shuttle Sprints

Core Work

1:00 Tuck Hold

:30 Side Plank

:30 Side Plank

30 Bicycle Crunches

Friday 011819

Strength/Skill

10:00 Bar Muscle Ups Development and Scaling

Workout

AMRAP 15 Get As far as you can!

50 Alt DB Snatch

30 Single DB Front Rack Box Step Ups (24/20)

20 Bar Muscle Ups

30 Single DB Front Rack Box Step Ups (24/20)

50 Alt DB Snatch

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372