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100719-101119

October 6, 2019

 

 

Monday 100719

Strength/Skill

EMOM X 8

Min 1 - 3-5 High Box Jumps

Min 2- 2-3 Wall Walks

 

Workout

3 Sets (4:00 on / 2:00 Off)

200m Run

20 Box Jump Over

20 Wall Balls 

Max Deadlifts (275/185)I(185/125)

Tuesday 100819

Workout 

AMRAP x 20 MINUTES 
400m Row*
15 Up-Downs
10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500...). Reset the rower before the start of each round. 

COOL DOWN 
FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite. 

Wednesday 100919

Strength/Skill 

5x3 
Power Clean*

*Today's goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM. 

Workout 

BENCHMARK WORKOUT 
"ELIZA-PLUS"

FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
OPTIONAL FINISHER

3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light) 


Thursday 101019

Workout 

RECOVERY WORKOUT* 
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 10 Double Unders + 5 Double DB Snatch (light)
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press
MIN 2 -- Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow's Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year's Open we will see a new format every week. 

COOL DOWN 
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching 

Friday 101119

Open 20.1!!!
TBH Thursday Night!

ATG 45

Monday 100719


Strength/Skill 

EMOM x 12 MINUTES 
5 Strict Pull-ups or 5 Banded Strict Pull-ups 

Workout 

EVERY 3:00 FOR 5 SETS 
15/12 Cal Bike
20 Alt. DB Snatch (45/30)
10 Pull-ups 

Tuesday 100819


Strength/Skill 

EMOM x 10 MINUTES 
4 Back Squats*

*Increase weight every other round. Keep weight moderate. 

Workout 

"THE REGULATOR"

FOR TIME
750m Row
10 Thrusters (95/65)
500m Row
20 Thrusters
250m Row
30 Thrusters 

Wednesday 100919


Strength/Skill 

6-4-2-6-4-2 
Bench Press*

*Increase weight every round. Keep weight moderate. 

Workout 

AMRAP x 10 MINUTES 
10 Up-Downs
10 Slam Balls (20/10)
200m Run 

Thursday 101019


Strength/Skill 

EMOM x 10 MINUTES 
4 Deadlifts*

*Increase weight every other round. Keep weight moderate. 

Workout 

5 ROUNDS FOR TIME 
15 Deadlifts (115/75)
15 Sit-ups
10 Box Jump-Overs (24/20) 

Friday 101119


Strength/Skill 

EMOM x 10 MINUTES 
4 Push Press*

*Increase weight every other round. Keep weight moderate. 

Workout 

FOR TIME 
800m Run

into...

4 ROUNDS
10 Push Press (135/75)
15 Toe 2 Bar 

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