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120219-120619

December 2, 2019

 

Monday 120219

Strength/Skill 

EXTENDED WARM-UP 
EMOM x 8 MINUTES*
MIN 1 - :30 DB Bent Over Row / :30 Plank
MIN 2 - :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo. 

Workout 

BENCHMARK WORKOUT 
"RANNIE"

FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups

*400m Run After Each Full Round

Tuesday 120319

Strength/Skill 

ON AN 8:00 RUNNING CLOCK... 
Practice Transitions on the Low Rings, Low Bar, or Jumping MU 

Workout 

AMRAP x 16 MINUTES 
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar) 

OPTIONAL COOL DOWN 
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats 

Wednesday 120419

Strength/Skill 

3-3-3* 
Push Press

*Set 1 - 65-70% x 3
Set 2 - 75-80% x 3
Set 3 - 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3. 

Workout 

FOR TIME 
50/40 Cal Bike
50 Up-Downs 

PARTNER FINISHER 
IN TEAMS OF 2...

FOR TIME
400m KB Farmer Carry (70/53)|(53/35) 

Thursday 120519

Workout 

4 ROUNDS FOR TIME 
5 Box Jumps (30/24)*
9 Strict Pull-Ups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35) 

Friday 120619

Strength/Skill 

3-3-3* 
Front Squat

*Set 1 - 65-70% x 3
Set 2 - 75-80% x 3
Set 3 - 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3. 

Workout 
 BENCHMARK WORKOUT 
"POINT BREAK"

FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee 

ATG45

Monday 120219

Strength/Skill 

EVERY 1:15 x 7 SETS* 
5 Back Squats

*Start at a light weight a build to a moderate weight. 

Workout 

FOR TIME 
800m Run
25 Back Squats (95/65)
150 Double Unders
25 Back Squats
800m Run

-16:00 Hard Cap- 

Tuesday 120319

Strength/Skill 

3 SETS 
7 Wide Grip Pull-ups
10/10 Supported SA DB Row
20 Banded Tricep Pull-downs

-1:30 Rest b/t Sets- 

Workout 

EVERY 2:00 FOR 5 SETS* 
15 Sit-ups
8 Burpees
6 Pull-ups

*Rest remaining time then start next set on the 2:00 

Wednesday 120419

Strength/Skill 

EVERY 1:15 x 7 SETS* 
5 Thrusters

*Start at a light weight a build to a moderate weight. 

Workout 

PARTNER WORKOUT 
AMRAP x 12 MINUTES*
12 Thrusters (75/55)
10 Slam Balls
8/6 Cal Bike

*Alternate movements with partner.

Thursday 120519

Strength/Skill 

EVERY 1:00 x 7 SETS* 
5 Deadlifts

*Start at a light weight a build to a moderate weight. 

Workout 

DOUBLE AMRAP 
AMRAP x 8 MINUTES
10 Deadlifts (155/105)
10 Push-ups
20 Walking Lunges

-Rest 2:00-

AMRAP x 4 MINUTES
5 Deadlifts
5 Push-ups
10 Walking Lunges 

Friday 120619

Strength/Skill 

EVERY 1:15 x 7 SETS* 
5 Push Press

*Start at a light weight a build to a moderate weight. 

Workout 

FOR TIME 
15-12-9-6-9-12-15
Push Press (75/55)
Up-Down Box Jumps (24/20)

-15:00 Time Cap- 

 

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