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102819-110119

October 28, 2019

 

 

 

 

Monday 102819

Strength/Skill 

EMOM x 10 MINUTES 
MIN 1 - Double Under or Triple Under Practice
MIN 2 - Row 200/150m 

Workout 

FOR TIME 
1000m Row
100 Double Unders
800m Run
75 Double Unders
500m Row
50 Double Unders 

Tuesday 102919

Strength/Skill 

ON A 12:00 RUNNING CLOCK... 
Build to "Moderate-Heavy" Set of the Following Complex*:

1 Push Press
2 Push Jerks
1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders. 

Workout 

DOUBLE AMRAP 
AMRAP x 4 MINUTES
4 Jerks (155/105)|(115/75)
4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 3 MINUTES
3 Jerks (135/95)|(95/65)
3 Lateral Burpee Over Bar 

OPTIONAL COOL DOWN 
FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back 

Wednesday 103019

Workout 

FOR TIME 
12-9-6-3-6-9-12
Squat Snatch (95/65)|(65/45)
Strict Pull-up 

PARTNER FINISHER 
IN TEAMS OF 2...

125 Cal Bike*

*P1 works while P2 rests. Partners can alternate as needed. 

Thursday 103119

Strength/Skill 

E2MOM x 12 MINUTES 
MIN 1 & 2 - 3/3 Turkish Get-Up*
MIN 3 & 4 - Muscle-Up Practice/Attempts or Double Under Practice/Attempts

*Light & Controlled, Both Up and Back Down to the Ground.
**Skill is designed to focus on MU but athletes can also work on their DU in this period. 

Workout 

RECOVERY WORKOUT 
AMRAP x 16 MINUTES*
400m Run (or 2:00 any Mono Mov't)
30 Air Squats
30 Sit-Ups
400m Run (or 2:00 any Mono Mov't)
30 KB Swing (53/35)|(35/26)
30 Plate Hops
400m Run (or 2:00 any Mono Mov't)
30 Slam Ball (20/15)|(15/10)
30 Lunges

*At a Moderate & Smooth Pace Throughout 

Friday 110119

Open 20.4!!!

 

ATG 45


Monday 102819

Strength/Skill 

EMOM x 12 MINUTES 
MIN 1 - 4 Thrusters*
MIN 2 - 5-7 Pull-ups or Ring Rows

*Increase weight every other round. Work up to and past your workout weight. 

Workout 

BENCHMARK WORKOUT 
"FRAN"

FOR TIME
21-15-9
Thrusters (95/65)
Pull-ups

-12:00 Hard Cap- 

Tuesday 102919

Strength/Skill 

EMOM x 8 MINUTES 
MIN 1 - 5 Bench Press*
MIN 2 - :45 Plank Hold

*Start light and finish last set at workout weight. 

Workout 

PARTNER WORKOUT 
IN TEAMS OF 2...

FOR TIME
150 Bench Press (135/95)*

*Split the work evenly with your partner. Every time you break complete 5 Burpees. Resting Partner can go right to work on the bar.

-15:00 Time Cap- 

Wednesday 103019

Strength/Skill 

EVERY :45 FOR 6 SETS 
3 Deadlifts*

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

Workout 

AMRAP x 14 MINUTES 
10 Deadlifts(185/135)
15 Box Jumps (24/20)
15 Deadlifts
15 Box Jumps
20 Deadlifts
15 Box Jumps
...and so on by 5 reps on Deadlifts. Box Jumps stay at 15 throughout. 

Thursday 103119

Strength/Skill 

EVERY :45 FOR 6 SETS 
3 Push Press*

*Increase weight every round. Work up to and past your workout weights. 

Workout 

BENCHMARK WORKOUT 
"INFINITY LOOP"

4 ROUNDS FOR TIME
10 Push Press (75/55)|(45/35)
10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME
10 Push Press (95/65)|(65/45)
10 Burpees

-2:00 Rest-

2 ROUNDS FOR TIME
10 Push Press (115/85)|(75/55)
10 Bar Facing Burpees 

Friday 110119

Strength/Skill 

3 SETS 
15 Bent Over Rows*
10 Chin-ups

-1:30 Rest b/t Sets-

*Increase weight each set. 

Workout 

3 SETS 
20/15 Cal Bike
30 Slam Balls (20/10)
30 KB Sumo DL High Pull (53/35)
30 Sit-ups

-2:00 Rest b/t Sets- 
 

 

 

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