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101419-101819

October 14, 2019

 

 

 

 

Monday 101419 
Strength/Skill 
ON A 12:00 RUNNING CLOCK... 
Establish 10RM Push Press*
*Max 2 attempts at 10RM 


EVERY 4:00 x 3 SETS 
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less) 

OPTIONAL FINISHER 
FOR TIME*
Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set! 


Tuesday 101519


EMOM x 24 MINUTES 
MIN 1 - 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 - 12/10 Cal Bike
MIN 3 - 2-3 Rope Climbs
MIN 4 - :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat can come from the rack or the floor.

**Options for Static Hold...
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold 


Wednesday 101619


Strength/Skill 
3x5 
Power Snatch*

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

BENCHMARK WORKOUT 
"POWER PLUS AMANDA"

FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap- 

Thursday 101719 


PARTNER RECOVERY WORKOUT 
IN TEAMS OF 2...

AMRAP x 15 MINUTES
P1 - Row for Cals
P2 - 5 DB Bent Over Rows + 10 Up-Downs + 15 Slam Balls
-Rest 2:00-
AMRAP x 15 MINUTES
P1 - Bike for Cals
P2 - 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats

*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories. 

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

Friday 101819 

 

"OPEN 20.2” 
TBD 


ATG45 

Monday 101419
Strength/Skill 
EMOM x 8 MINUTES 
3 Push Press*
*Increase weight every other round. Keep weight moderate-heavy. 

6 ROUNDS FOR TIME 
50 Double Unders
300m Row
12 Push Press (95/65) 


Tuesday 101519

 

Strength/Skill 
EMOM x 8 MINUTES 
3 Deadlifts*
*Increase weight every other round. Keep weight moderate-heavy. 

AMRAP x 14 MINUTES 
3-6-9...and so on
Deadlifts (155/105)
Toe 2 Bar or Hanging Knee Raise
Burpee Over Bar 


Wednesday 101619 

 

Strength/Skill 
EVERY 2:00 FOR 4 SETS 
5 Strict Pull-ups
15 Supinated Bent Over Row*
*Keep weight moderate. 

FOR TIME 
200m Farmer Carry (53/35)
into...
7 ROUNDS
5 Pull-ups
10 Sit-ups
15 Air Squats
into...
200m Farmer Carry 


Thursday 101719 


Strength/Skill 
6-6-6-6-6 
Tempo Bench Press (31X1) 

EVERY 2:00 FOR 5 SETS
12/10 Cal Bike
MAX Devil's Press (35/25) in remaining time 


Friday 101819 


Strength/Skill 
EMOM x 8 MINUTES 
3 Back Squats*
*Increase weight every other round. Keep weight moderate-heavy. 

"DOUBLE AMRAP" 
AMRAP x 6 MINUTES
5 Front Squats (95/65)
7 Box Jump Overs (24/20)
10 Wall Ball (20/14)
-Rest 2:00-
AMRAP X 6 MINUTES
5 Front Squats
7 Box Jump Overs
10 Wall Ball 

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