100719-101119


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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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372