091620-092019


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

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372