081919-082319


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

ATG CROSSFIT

Monday 081919

Strength/Skill

1-1-1-1-1

Back Squats

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM

Workout

30-20-10

Kettlebell Swing (53/35)(35/20)

Burpee

Tuesday 082019

Extended Warm Up

EMOM X 6

Min 1 - Run 200m

Min 2 - Max Ground To Overhead

Workout

7 Sets For Load

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

-Rest b/t sets-

*Sets to be performed unbroken.

Wednesday 082119

Strength

On a 10:00 Running Clock...

Muscle Up Skill Development

Beginner - Transition Drills

Intermediate - High Ring Drills

Advanced - Mult. Reps or Strict Press

Workout

AMRAP X 16

50/40 Cal Bike/Row

50 Wall Balls

10 Ring Muscle Ups

Thursday 082219

Workout

EMOM X 24

Min 1 - Row for Cals

Min 2 - Up Down Box Jumps (24/20)

Min 3 - KB/DB Farmers Carry

Min 4 - Sit Ups (Weighted is Optional)

Optional Finisher

3 Sets

25 Glute Bridge-Ups

into...

1:00 Glute Bridge-Up Hold

-Rest as needed b/t Sets-

Friday 082319

Strength/Skill

E2MOM X 10 Min

1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.

Workout

Double AMRAP AMRAP X 6

1 Hang Squat Snatch (115/75)I(75/55)

3 Overhead Squats

25 Double Unders

Rest 2:00

AMRAP X 6

1 Hang Squat Snatch (115/75)I(75/55)

3 Overhead Squats

25 Double Unders

*The Squat in the HSS Does not count toward the 3 Overhead Squats. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 Reps before the DU's.

ATG 45...

Monday 081919

Strength/Skill

EMOM X 14

Min 1 - 5 Tempo Romanian DL (30X1)

Min 2 - 12 Alt. Tempo DB Strict Press (30X1)

Workout

Every 2:30 for 5 Sets

10/8 Cal Bike

5 Deadlifts (185/115)

Tuesday 082019

Strength/Skill

5 Reps at a time KB Snatch (R/L)

Take these 7 minutes to work on this movement and become more proficient!

Workout

"Mini Nate"

AMRAP X 12

4 Pull-Ups

6 Hand Release Push-Up

4/4 KB Snatch (53/35)

Wednesday 082119

Strength/Skill

EMOM X 14

Min 1 - 6/6 Back Rack Split Squats

Min 2 - 15 DBL DB High Pulls

Workout

3-6-9-12-15-19

Slam Balls

18-15-12--9-6-3

Slam Ball Goblet Squats

15-15-15-15-15-15

AbMat Sit Ups

-12:00 Hard Cap-

Thursday 082219

Strength/Skill

Extended Warm Up

100m Run

150m Row

10/8 Cal Bike

Rest 1:00

200m Run

250m Row

12/10 Cal Row

Workout

4 Sets

300m Run

300m Row

15/12 Cal Bike

-Rest 1:30 B/T Sets-

25:00 Time Cap

Friday 082319

Strength/Skill

EMOM X 14

Min 1 - 7 Tempo Sumo Deadlift (20X1)

Min 2 - 8/8 SA DB Floor Press

*Increase weight each set.

Workout

AMRAP X 7

1-2-3-4

DB Deadlift

DB Hang Power Clean

DB Shoulder 2 Overhead

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Phone (770)548-4372