CONTACT
Keep me in the loop

335 S Erwin St

Cartersville, Ga 30120

Phone (404) 693-7913

March 30, 2020

March 22, 2020

March 15, 2020

March 9, 2020

March 2, 2020

February 24, 2020

February 16, 2020

February 10, 2020

February 3, 2020

January 27, 2020

Please reload

Recent Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Featured Posts

091620-092019

September 15, 2019

 

Monday 091619

 

Strength/Skill

3-3-3-3-3

Push Press

*Build to 3RM Push Press

 

Workout

3 Sets

2:00 Max Cal Row

1:00 Max Plank Hold

1:00 Max Push Press (115/75)I(75/55)

-1:00 Rest b/t Sets-

 

Tuesday 091719

 

Strength/Skill

EMOM X 6

Min 1 - 7 Deadlifts

Min 2 - 15 Double Unders + 1 Rope Climbs

*Start moderate and build to workout weight

 

Workout

4 Rounds

70 Double Unders (or 50 Reps of 4" plate hops)

7 TNG Deadlift (AHAP)
2 Rope Climbs

-16:00 Time Cap-

 

Optional Cool Down

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog

 

Wednesday 091819

 

Hero Workout

Daniel 

 

For Time

50 Pull Ups

400m Run

21 Thrusters (95/65)I(65/45)

800m Run

21 Thrusters (95/65)I(65/45)

400m Run

50 Pull Ups

 

Cool Down

For Recovery

400m

Team walk as class!

 

Thursday 091919

 

Workout

Triple AMRAP

AMRAP X 7

7 DBL DB Ground to OH (35/25)I(25/15)

7 DBL DB Up-Down

14 Push Up

 

Rest 3:00

 

AMRAP X 5 

5 DBL DB Ground to OH (35/25)I(25/15)

5 DBL DB Up Down

10 Push Ups

 

Rest 2:00

 

AMRAP X 3

3 DBL DB Ground to OH (35/25)I(25/15)

3 DBL DB Up Down

6 Push Ups

 

Friday 092019

 

Strength/Skill

ON a 15:00 Running Clock

Build to a Heavy Set of Barbell Complex

 

3 Hang Power Clean

2 Front squat

1 Hang Squat Clean

 

Workout

6 Sets (1:30 On/ :30 Off)

3 Hang Power Clean (155/105)I(115/75)

2 Front Squat

1 Hang Squat Clean

12 Toe To Bar

Max Barbell Hold

 

*In this workout you have 1:30 to get this work done then take a mandatory :30 rest before the next 1:30 work period.

 

ATG 45

 

Monday 091619

 

Strength/Skill

On a 15:00 Running Clock

Front Squat

1X8

1X6

2X4

 

-1:30 Rest b/t Sets-

 

Workout

EMOM X 12

Min 1 - :45 Max KB Swings (53/35)

Min 2 - :45 Max Alt. V-Ups

 

Tuesday 091719

 

Strength/Skill

EMOM X 15 Min

Min 1 - :30 Max SA KB Strict Press (L)

Min 2 -  :30 Max SA KB Strict Press (R)

Min 3 - 12 KB Upright Row

 

Workout

Double AMRAP
AMRAP X 5

3/3 SA KB Push Press (53/35)

6 KB SDHP

5 Box Jumps

 

Rest 2:00

 

AMRAP X 5

3/3 SA KB Push Press (53/35)

6 KB SDHP

5 Box Jumps

 

Wednesday 091819

 

Strength/Skill

Deadlift

5-5-5-5-5

 

Workout

Benchmark

40-30-20-10

Up-Down

80-60-40-20

Double Unders

3-3-3-3

Deadlift (185/135)

 

10:00 Hard Cap

 

Thursday 091919

 

Strength/Skill

3 Sets

7/7 DB Snatch

7/7 DB OH Lunge

 

Workout

10-9-8-7-6-5-4-3-2-1*

Strict Pull Ups

Push Ups

*100m Run after each full set

 

Friday 092019

 

Strength/Skill

Back Squat

1x8

1x6

2x4

 

Workout

On a 8:00 Running Clock

100 Wall Balls 

Max Cal Row in time remaining

Share on Facebook
Share on Twitter
Please reload

Follow Us
Please reload

Search By Tags