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120919-121319

December 9, 2019

 

Monday 120919

Strength/Skill 

EXTENDED WARM-UP 
EMOM x 8 MINUTES
MIN 1 - 1L / 1R Turkish Get-Up (Building)
MIN 2 - Static Hold of Choice!*

*Wall-Sit
Plank
Active Squat
Bar Hang
HS Hold
Hollow
Superman
Plate OH Hold
KB Front Rack 

Workout 

AMRAP x 20 MINUTES 
15 Up-Downs
30 Double Unders
1:00 Wall-Sit
30 Double Unders
15 Kettlebell Swings (53/35)|(35/26)
1:00 Ring FLR or Plank 

Tuesday 121019

Strength/Skill 

5-3-1 
Push Press

*Set 1 - 70-75% x 5
Set 2 - 80-85% x 3
Set 3 - 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. 

Workout 

DOUBLE AMRAP 
AMRAP x 4 MINUTES
2 DB Devil's Press (40/30)|(30/20)
6 DB Push Press
8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps. 

Wednesday 121119

Strength/Skill 

ON A 8:00 RUNNING CLOCK... 
Build safely to a Max Height Box Jump*

*No "step" into jump. Start with both feet planted on each attempt. 

Workout 

BENCHMARK WORKOUT 
"STRAIGHT 100."

FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row 

OPTIONAL FINISHER 
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball) 

Thursday 121219

Workout 

EMOM x 16 MINUTES 
MIN 1 - 16/13 Cal Bike
MIN 2 - 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)*

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout. 

COOL DOWN 
FOR RECOVERY
2:00 Cobra Stretch
3:00 Seated Forward Fold
4:00 Foam Rolling Quads 

Friday 121319

Strength/Skill 

5-3-1 
Front Squat

*Set 1 - 70-75% x 5
Set 2 - 80-85% x 3
Set 3 - 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. 

Workout 

FOR TIME 
30 Front Squat (135/95)|(95/65)
30 C2B Pull-Ups
20 Front Squat
20 C2B Pull-Ups 


ATG 45

Monday 120919

Strength/Skill 

EVERY 1:15 x 7 SETS* 
4 Deadlifts

*Start at a moderate weight a build to a moderate-heavy weight. 

Workout 

3 ROUNDS FOR TIME 
10 Deadlifts (225/155)
25 Wall Balls
500m Row

-14:00 Cap- 

Tuesday 121019

Strength/Skill 

EVERY 1:15 x 7 SETS* 
4 Push Press

*Start at a moderate weight a build to a moderate-heavy weight. 

Workout 

FOR TIME 
3-6-9-12-15-18-21
Push Press (95/65)
Slam Ball (30/20) 

Wednesday 121119

Strength/Skill 

EVERY 1:15 x 7 SETS* 
4 Back Squats

*Start at a moderate weight a build to a moderate-heavy weight. 

Workout 

AMRAP x 12 MINUTES 
6 Front Squats (115/75)
12 Box Jumps
18 Sit-ups 

Thursday 121219

Strength/Skill 

EMOM x 8 MINUTES 
MIN 1 - 5 Kipping Pull-ups or 3 x 2-for-1s*
MIN 2 - 5 DBL KB Cleans

*2-for-1 is 2 Kip Swings + 1 Pull-Up 

Workout 

FOR TIME 
20/15 Cal Row
15 Pull-ups
20 DBL KB Cleans (35/26)
15 Pull-ups
20/15 Cal Row

-Rest 2:00-

Repeat! 

Friday 121319

Strength/Skill 

EVERY 1:15 x 7 SETS* 
4 Thrusters

*Start at a moderate weight a build to a moderate-heavy weight. 

Workout 

EVERY 1:30 FOR 6 ROUNDS 
8 Thrusters (95/65)
30 Double Unders 

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