031119-031519


Monday 031119

Workout

EMOM X 5 Min

12/10 Cal Bike/Row

Rest 1:00

EMOM X 5 Min

15 DB Hang Power Cleans (50/35)I(35/20)

Rest 1:00

EMOM X 5 Min

12 Burpee Box Jumps

Optional Core Finisher

3 Sets

25 Weighted Sit Ups

-Rest as needed between Sets

Tuesday 031219

Strength

5-5-3-3-3-1-1-1

Back Squat

Workout

For Time

50-40-30

Wall Balls (20/14)

200m-400m-600m

Run

Wednesday 031319

Workout

"The Cali Bear"

Every :30 For 20 Minutes

1 Power Clean & Jerk (225/155)I(155/105)

*Beginners should scale weight to a moderate load and perform 2-3 Reps on the minute, resting as needed to ensure proper mechanics

Foam Roller

3:00 Upper Body/Shoulders/Back

3:00 Lower Body Quads/IT Band/ Hamstrings

Thursday 031419

Pre Open Workout

EMOM X 10 Minutes

Min 1--AMRAP of 4 King Squat (Empty Bar)+ 4 Alt Back Lunge

Min 2-- Row or Bike or Run, Moderate effort

Rest 3:00

EMOM X 10

Min 1--AMRAP of 4 OHS (empty bar) + 4 Tuck Ups

Min 1-- Row or Bike or Run, Moderate effort

Cool Down

Flow Stretching

2:00 Pigeon (1:00 Each Side)

2:00 Saddle

2:00 Dragon (1:00 Each Side)

2:00 Seated Fold Forward

2:00 Rebound

Friday 031519

Open Workout 19.4 TBD

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372