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110419-110819

November 3, 2019

 

 

Monday 110419

Workout 

FOR TIME 
22-20-18-16-14
DB Push Press (40/30)|(30/20)
DB Suitcase Reverse Lunge

*200m Run after every full round. 

Tuesday 110519


Strength/Skill 

ON A 15:00 RUNNING CLOCK... 
Establish Moderate-Heavy 10-Rep Back Squat*

*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top. 

Workout 

3 ROUNDS FOR TIME 
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar

-9:00 Hard Cap- 

OPTIONAL COOL DOWN 
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad 

Wednesday 110619

Strength/Skill 

ON A 8:00 RUNNING CLOCK... 
Practice Footwork on Rope Climb*

*Practice either in full climbs or seated on box 

Workout 

PARTNER WORKOUT 
IN TEAMS OF 4...

AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)

*Everytime you break 3 Burpees

-Rest 1:00-

AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

AMRAP x 4 MINUTES
Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

AMRAP x 4 MINUTES
Cal Bike

*Each Partner starts on different stations and rotate during the rest. 

Thursday 110719

Workout 

RECOVERY WORKOUT 
EMOM x 24 MINUTES
MIN 1 - Row for Cals
MIN 2 - AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15)
MIN 3 - Hollow, Superman, or Plank Hold
MIN 4 - DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 - Slam Ball (30/20)|(20/10)
MIN 6 - Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest...walk, breath, and recover. 

COOL DOWN 
FOR RECOVERY
2:00 L-Side Lat Distraction
2:00 R-Side Lat Distraction
2:00 Child's Pose
2:00 Down Dog Pose 

Friday 110819

Workout 

"OPEN 20.5" 
TBD
Workout will be updated when announced on Thursday 5pm PST. 


ATG 45

Monday 110419

Strength/Skill 

5-5-5-5-5* 
Tempo Strict Press (31X1)

*Complete 12 Overhead Tricep Extensions after each set. 

Workout 

3 SETS 
50 Double Unders
15 Push Press (95/65)
10 Burpee Box Jump Over (24/20)
200m Run

-1:00 Rest b/t Sets- 

Tuesday 110519

Strength/Skill 

3 SETS 
20 DBL DB Hammer Curls
15 DB Bent Over Rows
10 Elevated Ring Rows

-Rest 1:30 b/t Sets- 

Workout 

TABATA 
8 SETS, :20 WORK / :10 REST

TABATA 1 - Plate G2OH (45/35)
TABATA 2 - Plate Gun Hold
TABATA 3 - Plate Thruster

-1:00 Rest b/t Tabatas- 

Wednesday 110619

Strength/Skill 

4-4-4-4* 
Segmented Tempo Deadlifts

*Pause for :02 below the knee, :02 above the knee, and :02 at mid-thigh. 

Workout 

AMRAP x 15 MINUTES 
15/12 Cal Row
12 Toes 2 Bar
10 Deadlifts (155/105) 

Thursday 110719

Strength/Skill 

EMOM x 12 MINUTES 
MIN 1 - 10 Seated Tempo Arnold Press (21X1)
MIN 2 - 15 Box Dips 

Workout 

"DEATH BY 2 BURPEES" 
Complete 2 Burpee on the start of the first minute, 4 Burpees on the second minute, 6 Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.


-10:00 Time Cap- 

Friday 110819

Strength/Skill 

5-5-5-5-5* 
Tempo Front Squat (31X1)

*Complete 8/8 DB Split Squats after each set. 

Workout 

EVERY 3:00 FOR 4 ROUNDS 
20 Wall Balls (20/14)
20 Front Squats (75/55)
MAX 50m Shuttle Run in remainder of time.

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