061019-061419


Monday 061019

Strength/Skill

EMOM X 8

Min 1 - 1 Rope Climb

Min 2 - 3KB Strict Press + 3 KB Push Press

*Choose the most challenging variation. Advanced athletes should try and practice legless.

Workout

AMRAP X 15 10 KB Push Press (55/35)I(35/25)

2 Rope Climbs

15/12 Cal Row

Optional Finisher

For Quality

30 Glute Bridge Ups R. Leg

30 Glute Bridge Ups L. Leg

Tuesday 061119

Strength/Skill

5X5 (3030)

Use 70-75% of 5 RM For All Sets

Workout

RipCord

4 Rounds For Time

15 Chest to Bar Pull-Ups

15 Deadlifts (185/125)I(155/105)

400m Run

Wednesday 061219

Strength/Skill

Snatch Complex

EMOM X 10

Hang Power Snatch

+ Hang Squat Snatch

+

Overhead Squat

*Goal is to start with a moderate-light load and build to moderate in first 5 sets. Hold same weight for last 5 sets. Workout

For Time

80 Double Unders

20 Burpee over bar

20 Hang Power Snatches (95/65)I(65/45)

20 Overhead Squats (Same loading as HPS)

20 Hang Power Snatches (95/65)I(65/45)

20 Burpee over bar

80 Double Unders

Thursday 061319

Strength/Skill

Skill Practice

EMOM X 10

Min 1 - :40 Practice GOAT 1

Min 2 - :40 Practice GOAT 2

*GOAT 1 Options

Muscle Up

Strict TTB Pistol

L-Sit from paralletts

GOAT 2

HSPU H.S Hold

H.S Walk

#GetUpsideDown

Workout

EMOM X 15

Min 1 - 20 Wall Balls

Min 2 - 20 Overhead WB Lunges

Min 3 - 3 Wall Walks

Friday 061419

5 Sets

AMRAP X 4

10 Cal Bike/Row

5 Single DB Front Squat (Heavy, Athletes Choice Loading)*

-Rest 1:00 b/t Sets-

*DB Held across Chest

Finisher

100 Ab-Mat Sit Ups

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372