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335 S Erwin St

Cartersville, Ga 30120

Phone (404) 693-7913

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031719-032219

March 18, 2019

 

Monday 031819


EMOM X 8

Min 1- 4 Push Jerks

Min 2- 1-3 Bar Muscle Ups

*Building to workout weight

 

Workout

AMRAP 13

6 Push Jerks (185/115)I(135/95)

2 Bar or Ring Muscle Ups

 

Core Finisher

100 Hollow Rocks

*Every 10 Reps; :30 Plank Hold

 

Tuesday 031919

 

Strength/Skill

Build to a heavy 2 rep Deadlift

*Build to 15-20% heavier than the weight for the workout

 

Workout

10 Rounds For Time

6 Burpees over Bar

2 Deadlift (Very Heavy/Athlete Choice)

12/10 Cal Bike or Row

20:00 Time Cap

 

Wednesday 032019

 

Workout

Triple AMRAP
AMRAP X 8

200m Run

10 DB Thrusters (40/35)I(20/15)

8 Box Jumps (24/20)

 

Rest 1:00

 

AMRAP X 6

100m Run

8 DB Thrusters (40/35)I(20/15)

6 Box Jumps (24/20)

 

Rest 1:00

 

AMRAP X 5

50m Run

6 DB Thrusters (40/35)I(20/15)

4 Box Jumps (24/20)

 

Pump Sesh

3 Sets

13 DB Supinated Curls

13 DB Bent Over Rows

13 Hammer Curls

*Rest as needed b/t Sets

**Reps must be done unbroken

 

Thursday 032119

Pre Open Workout

EMOM X 10

Min 1 -- AMRAP of 4 Wall Balls + 4 Alt V-Ups

Min 2-- Row, Bike, or Run at moderate effort

 

Rest 3:00

 

EMOM X 10

Min 1-- AMRAP of 4 Russian KB Swings + 4 Alt Lunges

Min 2-- Row, Bike, or Run at moderate effort

 

 

Friday 032219

 

Open 19.5 

Friday Night Lights @ 6:30

End of Open Party starts @ 7

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