060319-060719


Monday 060319

For Time

180 Dubs

60 KB Swings (55/35)

40 Box Jump Overs (24/20)

20 Muscle Ups

40 Box Jump Overs (24/20)

60 KB Swings (55/35)

180 Dubs

Time Cap

25:00

Tuesday 060419

Strength/Skill

Extended Warm Up

Power Clean

Build Quickly to Heaviest workout weight for 2 Sets of 3 Singles

Workout

2 Sets

20 Power Cleans (135/95)I(95/65)

15 Burpees

15 Power Cleans (155/105)I(135/95)

15 Burpees

10 Power Cleans (185/125)I(155/105)

15 Burpees

Core Finisher

3 Sets

10 Barbell Rollouts

20 Hollow Rocks

Wednesday 060519

Strength/Skill

Every 2:00 for 4 Sets

1 Power Snatch + 2 OHS + 1 Squat Snatch

*Keep Loading light to moderate. This is practice.

Each Complex should be done unbroken.

5 Rounds For Time

400m Run

15 OHS (95/65)I(65/45)

20:00 Cap

Thursday 060619

Workout

Tabata

8 Sets; :20 Work/:10 Rest

Tabata 1 - Bike

Tabata 2 - Lunges

Tabata 3 - Toe To Bar

Tabata 4 - Push Ups

Tabata 5 - Pull Ups

Suns Out Guns Out Finisher

Alternating tabata

T1 - Banded Tricep Pull Down T2 - Double DB Curl (Light)

8 Sets Each, alternating movements.

Rest 1:00 b/t Tabatas

Friday 060719

Strength/ Skill

3-3-3-3-3

Push Jerk

*Bar is Taken from the ground. Building each set. Start light to moderate and end slightly above workout weight.

Workout

For Time

3-6-9-12-9-6-3

Push Jerk

15 Cal Row After Every Set

15:00 Cap

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
CONTACT
Keep me in the loop

335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372