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102119-102519

October 21, 2019

 

Monday 102119

Strength/Skill 

ON A 12:00 RUNNING CLOCK... 
Establish 10RM Overhead Squat

*Max 2 attempts at 10RM 

Workout 

FOR TIME 
200m Run
15 Hang Power Snatch (95/65)|(65/45)
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run

-12:00 Hard Cap- 

OPTIONAL COOL DOWN 
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine 

Tuesday 102219

Workout 

E2MOM x 24 MINUTES 
MIN 1 & 2 - 15 Up-Downs then...Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 - 15 Box Jumps (24/20) then...Max Toes 2 Bar
MIN 5 & 6 - Heavy Hold...Mixing it Up!*

*Rounds 1 & 3 - Max Distance KB Farmer Carry (70/53)|(53/35)
Rounds 2 & 4 - Max Distance KB Front Rack Carry (70/53)|(53/35) 


Wednesday 102319

Strength/Skill 

EMOM x 15 MINUTES 
MIN 1 - :45 Single Leg Squat
MIN 2 - :45 Wall Walk
MIN 3 - :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement. 

Workout 

AMRAP x 7 MINUTES 
7 Deadlift (75/55)|(45/35)
3 Strict Press
7 Back-Rack Thrusters 


Thursday 102419

Workout 

RECOVERY WORKOUT 
3 SETS FOR QUALITY
750m Row
75 Single Unders or 50 Double Unders
25 Box Step Overs (24/20)
25 Slam Balls (30/20)|(20/10)
10 DB Devil's Press (35/25)|(25/15)
10 Tempo Ring Rows (1111)

-At least 1:00 Walking Rest b/t Sets-

-30:00 Time Cap- 

OPTIONAL COOL DOWN 
FOR RECOVERY
5:00 Group Mobility or Stretching 


Friday 102519

Workout 

"OPEN 20.3" 
TBD
Workout will be updated when announced on Thursday 5pm PST. 
 

ATG 45


Monday 102119

Strength/Skill 

10-10-10-10 
Floor Press*

*Sets must be unbroken. 

Workout 

AMRAP x 9 MINUTES 
8 DB Bent Over Row (35/25)
8 DB Ground to OH
100m Run 

Tuesday 102219

Strength/Skill 

EVERY :45 FOR 10 SETS 
3 Back Squats*

*Increase weight every other round. Keep weight moderate-heavy. 

Workout 

10 ROUNDS FOR TIME 
10 Thrusters (75/55)
10 Push-ups

-15:00 Time Cap- 

Wednesday 102319

Strength/Skill 

EVERY :45 FOR 10 SETS 
3 Push Press*

*Increase weight every other round. Keep weight moderate-heavy. 

Workout 

4 SETS 
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toe 2 Bar

-1:30 Rest b/t Sets- 

Thursday 102419

Strength/Skill 

EVERY :45 FOR 10 SETS 
3 Deadlifts*
*Increase weight every other round. Keep weight moderate-heavy. 

Workout 

BENCHMARK WORKOUT 
"QUANTUM LEAP"

FOR TIME
10 Deadlifts (185/135)
10 Jumping Lunges
15/12 Cal Bike
20 Deadlifts (155/105)
20 Jumping Lunges
25/20 Cal Bike
40 Deadlifts (115/75)
40 Jumping Lunges
50/40 Cal Bike

-16:00 Hard Cap- 

Friday 102519

Strength/Skill 

3 SETS 
20 Banded Lat Pull-downs
15 DB Lat Pull-Overs
7 Pull-ups

-1:30 Rest b/t Sets- 

Workout 

EMOM x 12 MINUTES 
MIN 1 - 200m/150m Row
MIN 2 - 8 Renegade Row (35/25)

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