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11119-111519

November 10, 2019

 

Monday 111119

 

Strength/Skill 

 

ON A 8:00 RUNNING CLOCK... 

Build up to a Heavy Set of 5 Deadlift*

 

*Loading should be heavier than workout weight and all reps TNG. 

 

Workout 

 

HERO WORKOUT 

"DONNY"

 

FOR TIME

21-15-9-9-15-21

Deadlift (225/155)|(155/105)

Burpee 

 

OPTIONAL FINISHER 

3 SETS

30 Sit-Ups

1:00 Hollow Hold

 

-Rest as Needed b/t Sets- 

 

Tuesday 111219

 

Strength/Skill 

 

EXTENDED WARM-UP 

FOR QUALITY

14 DB Turkish Get-Ups (Light)*

 

*Alternate arms each rep. 1 rep includes the up and down portion. 

 

Workout 

 

3 SETS 

35/25 Cal Bike

40 Alt. Hang DB Snatch (50/35)|(35/20)

 

-Rest 2:00 b/t Sets- 

 

Wednesday 111319

 

Strength/Skill 

 

3 x 5 

Thruster*

 

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground. 

 

Workout 

 

BENCHMARK WORKOUT 

"JACKIE"

 

FOR TIME

1000m Row

50 Thrusters (45/35)|(35/15)

30 Pull-ups 

 

COOL DOWN 

FOR RECOVERY

3:00 Foam Rolling Upper Back

3:00 Foam Rolling Quads 

 

Thursday 111419

 

Workout 

 

AMRAP x 21 MINUTES 

40 Walking Lunges

20 Deficit Push-Ups*

40 Sit-ups

20 Box Jumps (30/24)

 

*2", 4" or 6" Deficit 

 

Friday 111519

 

Workout 

 

BENCHMARK WORKOUT 

"HELEN"

 

3 ROUNDS FOR TIME

400m Run

21 KB Swings (53/35)|(35/26)

12 Pull-ups 

 

FINISHER 

5 SETS

10 Strict Toes 2 Bar or Strict Knee Raise

 

-Rest as Needed b/t Sets- 

 

ATG 45


Monday 111119

 

Strength/Skill 

 

4-4-4-4-4 

Tempo Front Squat (13X1)

 

-Rest 1:30 b/t Sets- 

 

Workout 

 

AMRAP x 10 MINUTES 

10 Front Squats (75/55)

10 KBS (53/35)

100m Run 

 

Tuesday 111219

 

Strength/Skill 

 

7-7-7-7-7* 

Strict Press

 

*Complete 1:00 Plank Hold in Push-up Position after each set. 

 

Workout 

 

EMOM x 12 MINUTES 

MIN 1 - 20 Alt. DB Snatch (40/30)

MIN 2 - 15 Burpees 

 

Wednesday 111319

 

Strength/Skill 

 

EVERY 1:30 FOR 6 SETS* 

1 Paused Clean Deadlift**

2 High Hang Power Clean

 

*Increase weight each set. Keep weight moderate.

**Pause for :02 above knee then continue the lift. 

 

Workout 

 

5 ROUNDS FOR TIME 

7 Hang Power Clean (115/75)

14 Front Rack Lunges

42 Double Unders

 

-12:00 Cap- 

 

Thursday 111419

 

Strength/Skill 

 

3 SETS 

10 Slow Ring Rows

20 Kneeling Double Lat Band Pull-Downs

MAX Barbell Upright Rows

 

-Rest 1:30 b/t Sets- 

 

Workout 

 

FOR TIME 

50 Slam Balls (20/10)

400m Run

50 Sit-ups

400m Run

50 Slam Balls

400m Run

 

-15:00 Hard Cap- 

 

Friday 111519

 

Strength/Skill 

 

5-5-5-5-5 

Tempo Deadlift (31X1) 

 

Workout 

 

3 SETS 

15 Deadlifts (155/105)

30 Sit-ups

30 Walking Lunges

 

-1:30 Rest b/t Sets- 

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