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010620-011020

January 6, 2020

 

 

Monday 010620

Strength/Skill 

EXTENDED WARM-UP 
3-3-3
Tempo Deadlift (30x1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

Workout 

FOR TIME 
8-6-4-2-4-6-8
Deadlift (275/185)|(185/135)*

*After Every Set Complete...
8 Handstand Push-ups (Strict Optional)
16 Slam Balls (30/20)|(20/10)

(Score is Time) 

Tuesday 010720

Workout 

4 SETS 
2:00 Max Cal Bike
1:00 KB Swing (53/35)|(35/26)
1:00 KB Goblet Lunges

-1:00 Rest b/t Sets-

(Score is Reps) 

FINISHER 
"TABATA"

TABATA 1 - Hollow Hold
-Rest 1:00-
TABATA 2 - Deadbugs

*Complete all 8 Rounds of T1 then transition to T2.

(No Measure) 

Wednesday 010820

Strength/Skill 

SKILL 
EMOM x 10 MINUTES
MIN 1 -- 4 Thrusters (Building)*
MIN 2 -- :40 Practice Gymnastic Kipping Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.

(Score is Weight) 

Workout 

BENCHMARK WORKOUT 
"FRAN"

FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Pull-Up

*Last Seen 6/26/19

(Score is Time) 

OPTIONAL COOL DOWN 
FOR RECOVERY
3:00 Slow Pedal on Bike
2:00 Foam Roll Upper Back / Lats
1:00 Rebound Recovery (prone rest)

(No Measure) 

Thursday 010920

Strength/Skill 

SKILL 
ON A 10:00 RUNNING CLOCK…
Build to Heavy Set of KB Complex:

1 SA KB Deadlift
1 SA KB Sumo DL High Pull
1 SA KB Russian Swing
1 SA KB Hang Clean
1 SA KB Hang Snatch

*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.

(Score is Weight) 

Workout 

DOUBLE AMRAP 
AMRAP x 7 MINUTES
10 Unbroken Double Unders•
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)

*Double Unders increase by 10 reps each Round.

-Rest 2:00–

AMRAP x 7 MINUTES
10 KB Sumo DL High Pull (53/35)|(35/26)*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)

*KB SDHP increase by 5 reps each Round.

(Score is Rounds + Reps) 

Friday 011020

Workout 

EMOM x 21 MINUTES 
MIN 1 - Max Reps of DB "Bear Complex" (50/35)|(35/20)*
MIN 2 - 2 "No Jump" Rope Climbs**
MIN 3 - 20/15 Cal Row (18/12)(16/10)

*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press

**For the Rope Climb, no big jump into the rope. Start climb with feet planted.

***On low ropes start seated on ground if you would like an extra challenge try and hold an L Sit!

(Score is Reps) 

COOL DOWN 
FOR RECOVERY
5:00 Flow Stretching

(No Measure) 

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