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081219-081619

August 11, 2019

 

To view Wods for ATG 45 workouts scroll past ATG Crossfit Workouts. 

 

ATG CROSSFIT

Monday 081219

 

Workout 
Partner Workout

In Teams of 2...


For Time

2000m Row 

120 Burpees

800m Run

100 Toes To Bar

400m Run 

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. 

 

Tuesday 081319

 

Strength/Skill

5X1 (20X1)

Back Squat

*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

 

Workout

AMRAP X 9

9 Back Squats (155/105)I(135/95)

21 Unbroken Double Unders

 

Cool Down 

Stretch as class

 

Wednesday 081419

 

Strength/Skill

Extended Warm Up & Skill

EMOM X 6

Min 1 - 5-7 Seateed DB Strict Press (Moderate-Lite)

Min 2 - 100m Jog

 

Then... 

 

On a 6:00 Running clock

Kipping HSPU Breakdown

 

Workout

For Time

21-15-9-6

Handstand Push Ups

8-8-8-8

DB Box Step Over (50/35)I(35/25)--(24/20)

*Run 200m after each set.

 

Thursday 081519

 

Workout 

4 Sets

AMRAP X 4

10 Cal Row/Cal Bike/2 100m Shuttle Sprints (Outside)

10 G20 With Plate

-Rest 3:00 b/t Sets-

 

Cool Down 

400m walk as class

 

Friday 081619

 

Strength/Skill

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.


Workout

"California Love"

For Time

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.

 

Cool Down

For Recovery

5:00 Foam Rolling

*Focus on quads and hips

 

 

ATG 45

 

Monday 081219

 

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 
 

Tuesday 081319

 

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 
 

Wednesday 081419

 

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 
 

Thursday 081519

 

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- 
 

Friday 081619

 

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

 

 

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