090919-091319


Monday 090919

Strength/Skill

EMOM X 6

Min 1 - 5-7 False Grip Tempo Ring Row (2121) or

3-5 False Grip Tempo Pull-Up

Min 2- 12/10 Cal Bike/Row

*Focus should be on maintaining the False Grip the Entire Pull

Workout

AMRAP 16

20/15 Cal Bike/Row

20 Sit Ups

Strict Gymnastic Pull Of Choice

3 Decisions for Strict Pull...

1-3 Strict Muscle Ups

5-10 Strict Pull Ups

7-15 Strict Ring Rows

Cool Down

5:00 of Foam Rolling

Tuesday 091019

For Time

1000m Row

800m Run

80 Double Unders

40 Single DB Step Ups

500m Row

400m Row

20 Single DB Step Ups

-24:00 Time Cap-

Optional Finisher

3 Sets

10/10 Single DB Bend Over Row

10/10 Single Leg Glute Bridge Ups

Wednesday 091119

Strength/Skill

on a 20:00 Clock

Build to 1RM Clean & jerk

*Power or Squat, Athlete Choice

Workout

Benchmark

"Grace"

For Time

30 Clean and Jerks (135/95)I(95/65)

Thursday 091219

Strength/Skill

3 Sets

6 Strict Press

4 Push Press

2 Push Jerk

-Rest 1:30 b/t-

Workout

EMOM X 15

Min 1 - 15/12 Cal Row

Min 2 - 20 Sit-Ups

Min 3 - 10 Push Jerks (115/75)

Friday 091319

Workout

For Time

21-15-9

Thrusters (95/65)

Cal Row

Burpee Over Rower

-12:00 hard Cap on Part 1-

Then Immediately into...

1RM Clean & Jerk

-15:00 Hard Cap on Entire Workout-

ATG 45

Monday 090919

Strength/Skill

On A 15:00 Running Clock...

Back Squat

1X10

1X8

1X6

1X4

-Rest 1:30b/t Sets-

Workout

AMRAP X 9

2-4-6-8-10...

DB Thrusters (35/20)

Box Jumps (24/20)

Tuesday 091019

Strength/Skill

Every 4:00 For 3 Sets

1:00

15 DB Bent Over Row

10 Strict Pull-Ups

Workout

For Time

400m Run

into...

5 Rounds

10 Up-Downs

10 DB Powers Cleans (40/30)

into...

400m Run

Wednesday 091119

Strength/Skill

3 Sets

10/10 Split Squats (L/R)

10/10 Single Leg Glute Bridge-Up (L/R)

-Rest 1:00 b/t Sets-

Workout

3 Sets

AMRAP X 3

4 Front Rack Lunges (95/65)

4 Hand Release Push-Ups

-Rest 1:00-

Thursday 091219

Strength/Skill

3 Sets

6 Strict Press

4 Push Press

2 Push Jerk

-Rest 1:30 b/t-

Workout

EMOM X 15

Min 1 - 15/12 Cal Row

Min 2 - 20 Sit-Ups

Min 3 - 10 Push Jerks (115/75)

Friday 091319

Strength/Skill

On a 15:00

Front Squat

1X10

1X8

1x6

1X4

Workout

3 Rounds For Time

200m Run

20 KB Goblet Squat (35/20)

60 Double Unders

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372