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040819-041219

April 7, 2019

 

Monday 040819

 

On a 15:00 Running Clock

Build to a 5 Rep TNG Power Snatch

 

Workout

AMRAP X 10

30 Dubs or 100m Spring

10 Power Snatch (95/65)I(75/55)

*Athlete Choice
 

Tuesday 040919

 

Workout

6 Sets

AMRAP X 3

4 Burpee Box Jump Over

4 C2B Pull-Ups

 

Rest 1:00 b/t Set

 

Core Finisher

3 Sets

15 V-Ups

:30 L side plank

:30 R side plank

30 Russian Twist

:30 Hollow Hold

 

Wednesday 041019

 

For Time

1k Row


Rest as needed

 

AMRAP X 7

2 Front Squats (185/105)I(135/95)

4 Handstand Push Ups

 

Post Workout Strength

2 Sets

Max Front Squat

 

Thursday 041119

 

Strength/Skill

EMOMX8 

1 Strict MU or 3 Strict MU Transitions

 

Workout

AMRAP X 15

60 KB Swings

50 Cal Bike/Row

40 TTB

30 Power Clean (135/95)I(95/65)

20 Muscle Ups (Bar or Ring)

 

Friday 041219

 

Workout

Two Part

I. On a 10:00 Running Clock...

Establish 5RM Deadlift

 

Rest 5:00

 

II.on a 10:00 Running Clock

Establish 3RM Thruster

 

Partner Finisher

2 Rounds For Time

200m Run

30 Air Squats

30 Up Downs

P1 Completes a full round while P2 rests. Each partner completes 2 full rounds.

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Cartersville, Ga 30120

Phone (404) 693-7913