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Cartersville, Ga 30120

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112519-112919

November 25, 2019

Monday 112519

Strength/Skill 

5-5-5* 
Push Press

*Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5. 

Workout 

FOR TIME* 
30-20-10
Cal Row
Handstand Push-Up or DB Push Press (45/30)|(30/15)

*10 Toe 2 Bar after every full set

-14:00 Hard Cap- 

Tuesday 112619

Strength/Skill 

ON A 8:00 RUNNING CLOCK... 
Practice Clamping & Re-Clamping Rope After 1st Pull

*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean. 

Workout 

E2MOM x 20 MINUTES 
MIN 1 & 2 - Max Rope Climbs
MIN 3 & 4 - Max Power Cleans (Athlete Choice, AHAP)*

*Power Cleans are intended to be very heavy singles. 

OPTIONAL FINISHER 
ON A 3:00 RUNNING CLOCK...
Accumulate Max Time in Elbow Plank 

Wednesday 112719

Strength/Skill 

5-5-5* 
Front Squat

*Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5. 

Workout 

3 SETS* 
14/12 Cal Bike
14 Front Rack Reverse Lunge (115/75)|(75/55)
14/12 Cal Bike

-1:00 Rest b/t Sets-

*3:30 Cap for Every Set

Thursday 112819
Happy Thanksgiving!

Two classes today!
8:00AM
9:15AM

Friday 112919

Two classes today!
8:00AM
9:15AM

 

ATG 45


Monday 112519

Strength/Skill 

ON A 14:00 RUNNING CLOCK... 
Build to a 2RM Bench Press 

Workout 

EVERY 2:00 FOR 5 ROUNDS 
10 Deficit Push-up*
12 Russian KBS (53/35)
30 Double Unders

*Use DB to create deficit 

Tuesday 112619

Strength/Skill 

5-3-1-5-3-1 
Front Squat 

Workout 

AMRAP x 8 MINUTES 
2-4-6-8...and so on
Front Squat (115/75)
Toes 2 Bar 

Wednesday 112719

Strength/Skill 

5-5-5-5* 
Deadlift

*Build up to and past your workout weight. 

Workout 

EMOM x 15 MINUTES 
MIN 1 - 15/12 Cal Row
MIN 2 - 5 Deadlifts (AHAP)
MIN 3 - 15 Box Jump Overs (24/20) 

Thursday 112819

TWO CLASSES TODAY!
8:00AM
9:15AM

Friday 112919

TWO CLASSES TODAY!
8:00AM
9:15AM
 

 

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