To view Wods for ATG 45 workouts scroll past ATG Crossfit Workouts.
Workout Partner Workout
In Teams of 2...
100 Toes To Bar
80 DBL DB Ground to Overhead
Athletes must switch every 250m on rower and every 200m on run. Athletes may split work on other movements anyway they see fit! Get as far as you can in the workout before 33:00.
*Week 6 of Squat cycle. Very heavy but doable for this weeks effort. Next week will be our test week of single reps building to new 1RM
AMRAP X 9
9 Back Squats (155/105)I(135/95)
21 Unbroken Double Unders
Stretch as class
Extended Warm Up & Skill
EMOM X 6
Min 1 - 5-7 Seateed DB Strict Press (Moderate-Lite)
Min 2 - 100m Jog
On a 6:00 Running clock
Kipping HSPU Breakdown
Handstand Push Ups
DB Box Step Over (50/35)I(35/25)--(24/20)
*Run 200m after each set.
AMRAP X 4
10 Cal Row/Cal Bike/2 100m Shuttle Sprints (Outside)
10 G20 With Plate
-Rest 3:00 b/t Sets-
400m walk as class
Extended Warm Up
On a 10:00 Running Clock
Build to "Heavier" Single Squat Clean and Jerk
Immediately before workout, build up quickly to 15-25% heavier than workout weight.
30 Squat Clean & Jerk (155/105)I(115/75)
* Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.
5:00 Foam Rolling
*Focus on quads and hips
Strength/Skill EMOM X 10 MINUTES MIN 1 - 5 Tempo Back Squats (30X1)* MIN 2 - 20 Alt. DB Hammer Curls *Increase weight each Set. Workout 5 ROUNDS FOR TIME 50 Double Unders 25 Air Squats 12 Pull-ups
Strength/Skill 7 MINUTES TO BUILD TO... Heavy Set of 5 Strict Press Workout AMRAP x 15 MINUTES 8 Toes to Bar 5/5 SA KB Clean to Press (35/26) 12/10 Cal Row
Workout AMRAP x 14 MINUTES* 40 Double Unders or 80 Single Unders 20 Ground to overhead (plate) 10 Ring Rows *Every minute, including 3,2,1...go, perform 5 Up-Downs
Workout EMOM x 16 MINUTES MIN 1 - 12 Russian Kettlebell Swings MIN 2 - Max Wall Sit MIN 3 - 12 KB Push Press MIN 4 - Max DBL KB Front Rack Hold OPTIONAL FINISHER 3 SETS Max Banded Lat Pull Downs Max Banded Tricep Extensions -Rest as Needed b/t Sets-
Workout 4 SETS AMRAP x 4 MINUTES* 5 Box Jumps 7 DB Front Squats 9 Wall Balls -Rest 2:00 b/t Sets- *Start from the beginning for each new AMRAP