011320-011720


Monday 011320 Strength/Skill 3 SETS FOR QUALITY* 3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar *Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements. Workout "TABATA" 8 ROUNDS, :20 ON / :10 OFF TABATA 1 - Russian KB Swing (53/35)|(35/26) TABATA 2 - Air Squat TABATA 3 - Toes to Bar or Reverse Crunch TABATA 4 - Slam Ball (20/10) -1:00 Rest b/t Tabatas- (Score is Each Round for Reps) Tuesday 011420 Workout 4 ROUNDS FOR TIME 75 Double Unders 500/450m Row 25 Hand Release Push-ups (Score is Time) FINISHER 3 SETS 25 Empty Barbell Curls 25 Glute Bridge-Ups (No Measure) Wednesday 011520 Strength/Skill ON A 15:00 RUNNING CLOCK... Build to a Heavy Set of the Complex: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat Workout DOUBLE EMOM EMOM x 4 MINUTES 5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45) -Rest 2:00- EMOM x 4 MINUTES 5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45) (Score is Reps) Thursday 011619 Workout AMRAP x 18 MINUTES 6 Ring Muscle-Ups 18 DB Hang Power Cleans (50/35)|(35/20) 36 Forward Lunges (Score is Rounds + Reps) Friday 011720 Strength/Skill ON A 12:00 RUNNING CLOCK... 8:00 - Kipping HSPU Breakdown 4:00 - Tempo DL Drill w/ Empty Barbell Workout "DIANE" FOR TIME 21-15-9 Deadlift (225/155)|(155/105) Handstand Push-Up *Last Seen in 2018 (Score is Time) FINISHER "TABATA" 8 ROUNDS, :20 ON / :10 OFF MOVT 1 - Russian Twist MOVT 2 - Slow Tuck-Ups *Alternate movements for 8 Rounds total.

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Cartersville, Ga 30120

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