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111819-112219

November 18, 2019

 

Monday 111819

Workout 

5 ROUNDS FOR TIME 
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups 

COOL DOWN 
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child's Pose 

Tuesday 111919

Strength/Skill 

ON A 15:00 RUNNING CLOCK... 
Build to 1RM Push Press 

Workout 

3 PARTS: 
1) EVERY 2:00 FOR 2 SETS
35 Double Unders
15 Push Press (115/75)|(75/55)

-Rest 1:00-

2) EVERY 2:00 FOR 2 SETS
35 Double Unders
12 Push Press (135/95)|(95/65)

-Rest 1:00-

3) EVERY 2:00 FOR 2 SETS
35 Double Unders
9 Push Press (165/115)|(115/75) 

Wednesday 112019

Strength/Skill 

ON A 20:00 RUNNING CLOCK... 
Build to 1RM Front Squat 

Workout 

EMOM x 9 MINUTES 
MIN 1 - Max Front Squats (155/105)|(115/75)
MIN 2 - Max Barbell Front Rack Hold
MIN 3 - Max Knee 2 Elbow*

*GHDSU Optional 

Thursday 112119

Workout 

FOR TIME 
21-15-12-9-9-12-15-21
Slam Ball (30/20)|(20/15)
Cal Bike 

POST WORKOUT SKILL 
ON A 12:00 RUNNING CLOCK...
Practice Handstands or Handstand Walk

*Suggested Drills Include...
0-4 Mins - Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins - Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins - Free Play / Coach Guidance 

Friday 112219

Strength/Skill 

EXTENDED WARM-UP 
ON A 10:00 RUNNING CLOCK...

Build Load & Refine Technique for Workout 

Workout 

BENCHMARK WORKOUT 
"THE CALI BEAR"

EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. 

COOL DOWN 
FOR RECOVERY
3:00 Slow Bike
3:00 Foam Rolling 

ATG 45

Monday 111819

Strength/Skill 

EMOM x 8 MINUTES 
MIN 1 - 10 Strict Pull-ups or Vertical Ring Rows
MIN 2 - 15 DB Floor Press 

Workout 

BENCHMARK WORKOUT 
"CARDIO HEAVEN"

FOR TIME
50 Plate Ground to OH (45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH

-20:00 Time Cap- 

Tuesday 111919

Strength/Skill 

EVERY 1:30 FOR 7 SETS 
1 High Hang Power Clean
+
2 Pausing Hang Power Clean*
+
2 Front Squats

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

Workout 

AMRAP x 6 MINUTES 
7 Hang Power Cleans (95/65)
7 Burpees Over Bar 

Wednesday 112019

Strength/Skill 

5-5-3-3-2 
Bench Press*

*Increase weight each Set. 

Workout 

4 ROUNDS 
1:00 MAX KB Goblet Lunges (53/35)
1:00 MAX Double Unders
1:00 MAX Alt. V-ups 

Thursday 112119

Strength/Skill 

7-7-7-7 
Front Squat

-Rest 2:00 b/t Sets- 

Workout 

FOR TIME 
27-21-15-9
Cal Row
Thruster (95/65)

-15:00 Hard Cap- 

Friday 112219

Workout 

PARTNER WORKOUT 
16 ROUNDS FOR TIME*
8/6 Cal Bike
10 Slam Balls (30/20)

-20:00 Hard Cap-

*P1 works while P2 rests. Partners alternate every full round. Each partner completes 8 rounds. 

PARTNER STRENGTH FINISHER 
ALTERNATING TABATAS*
T1 - DB Bicep Curls
T2 - DB Skull Crushers

*8 Sets Each. Alternating Movements Every Set for a Total of 8:00. 

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