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092319-092719

September 22, 2019

 

Monday 092319

Workout

3 Rounds For Time

800m Run

30 Front Rack Reverse Lunge

30*20**10 HSPU (descending reps)

*** HSPU go down by 10 reps every round... 30-20-10

Lunges stay 30 each round.

 

Cool Down

For Recovery

400m Walk as Class

 

Tuesday 092419

 

Strength/Skill

On A 10:00 Running Clock...

C2B & Bar Muscle Up Development

 

Workout

For Time 

21-15-9

Russian Kettlebell Swing (70/55)I(55/35)

C2B Pull Up

 

into.. 

 

15-12-9

Russian Kettlebell Swing (70/55)I(55/35)

C2B Pull Up

16:00 Cap 

 

Wednesday 092519

 

Strength/Skill

3-3-3-3-3

Front Squat

Build to 3RM Front Squat

 

Workout

In Teams of 2...

 

On a 13:00 Running Clock

150 Double Unders

100 DB Thrusters (35/25)I(25/15)

150 Double Unders

Max Front Squats (185/135)I(136/95)

 

1 Partner working at a time complete work in order split reps however you see fit!

 

Thursday 092619

 

Workout

E2MOM X 20

Min 1&2 - Row 500/400m Row

Min 3&4 - 12 Burpees over Bar + 6 TNG Power Snatch (115/75)I(75/55)

* Power Snatch must be performed unbroken & Touch N Go in sets... either 6 UB, 3/3, 4/2, just no singles.

 

Cool Down

4:00 Foam Rolling Upper Back

4:00 Mobilize Hamstrings

 

Friday 092719

 

Strength/Skill

On a 10:00 Running Clock

Build to a Mod-Heavy Unbroken Complex

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

 

Workout

DT

5 Rounds For Timk

12 Deadlifts 

9 Hang Power Cleans

6 Push Jerk

(155/105)I(115/75)

 

ATG 45

 

Monday 092319

 

Strength/Skill

Back Squat

1X6

1X4

2X3

1X2

 

Workout

AMRAP X 12

8 Box Jumps

10 Wall Balls

12/10 Cal Bike/Row

 

Tuesday 092419

 

Strength/Skill

On A 10:00 Running Clock

Complete 5X6 Strict Pull Ups

*Pull Ups should be tough for each rep, banded is a great option.

 

Workout

750/500m Row

 

into...

 

8 Rounds

5 Pull Ups

10 Up Downs

15 Sit Ups

 

-20:00 Cap-

 

Wednesday 092519

 

Strength/Skill

8/8 FR KB Split Squats (55/35)

10/10

Plate elevated curtsey squat

 

Workout

EMOM X 15

Min 1 - 20 DB Deadlifts (45/30)

Min 2 - 10 Alt. DB FR lunges

Min 3 - 200m Run

 

Thursday 092619

 

Strength/Skill

5-5-5-5-5

Push Press

 

Workout

Every 3:00 for 4 Sets

20/15 Cal Bike

Max Push Press (95/65)

 

Friday 092719


Strength/Skill

On a 15:00 Running Clock

1X6

1X4

2X3

1X2

 

Workout

3 Rounds For Time

400m Run

15 DB Hang Power Cleans (35/25)

15 Slam Balls

 

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Cartersville, Ga 30120

Phone (404) 693-7913