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012720-013120

January 27, 2020

 

 

Monday 012720

Workout 

SKILL 
ON A 10:00 RUNNING CLOCK...
Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

(No Measure) 

NEW CLASSIC WORKOUT* 
"UPPERCUT"

ON A 12:00 RUNNING CLOCK...
20 Ring Muscle-Ups

Then in the remaining time...

2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar

into...

2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar

into...

AMRAP in remaining time of...
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar

No other rep or weight changes in workout.


Tuesday 012820

Workout 

STRENGTH 
3-3-3-3-3
Back Squat*

*Start moderate and build to heaviest set of 3.

(Score is Weight) 

WORKOUT 
3 ROUNDS FOR TIME
13 Back Squats (155/105)|(115/75)*
350/300 Row

*Squat can come from ground or rack.

(Score is Time) 

OPTIONAL COOL DOWN 
FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)

(No Measure) 

Wednesday 012920

Workout 

EMOM x 18 MINUTES 
MIN 1 - 3 Hang Power Snatch (Building)
MIN 2 - 9, 12, or 15 Toes to Bar
MIN 3 - 9, 12, or 15 Hand Release Push-Ups

*Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.

(Score is Load) 

FINISHER 
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks

(No Measure) 

Thursday 013020

Workout 

EXTENDED WARM-UP 
3 SETS
50' Slow Table-Top Bear Crawl (aka Quadruped)*

*5 Strict-Up Downs after each set.

1 Rep of Strict Up-Down is...
1 Air Squat Down
1 Sprawl Back to Plank
:01 Pause in Plank
1 Sprawl Up to Squat
1 Air Squat Up

(No Measure) 

WORKOUT 
5 SETS*
20 Slam Ball (20/10)
20 DB Suitcase Lunge (35/20)|(20/10)
20/15 Cal Bike

-Rest 2:00 b/t Sets-

*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Slam Ball & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.

(Score is Total Time) 

Friday 013120

Workout 

STRENGTH 
3-3-3-3-3
Strict Press

*Start moderate and build to heaviest set of 3.

(Score is Weight) 

WORKOUT 
FOR TIME
2 ROUNDS
15 Push Press (115/75)|(75/55)
25 Box Jump (24/20)

-Rest 1:00-

1 ROUND
30 Push Press (115/75)|(75/55)
50 Box Jumps (24/20)

(Score is Total Time)

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