020320-020720


Monday 020320 Workout STRENGTH 1-1-1-1-1 Strict Press* *Start moderate-heavy and build to heaviest single rep. (Score is Weight) WORKOUT FOR TIME 40-30-20 Cal Bike 12-12-12 DB Strict Press (Athlete Choice, Heavy) 30-30-30 Sit-Ups (Score is Time) Tuesday 020420 Workout DEATH BY (7:00 Cap).... 6 Russian KB Swings (70/53)|(53/35) Reps increase by 6 every minute. 6-12-18...and so on -Rest 3:00- DEATH BY (7:00 Cap)... 5 Up-Down Box Jump Over (20) Reps increase by 5 every minute. 5-10-15...and so on -Rest 3:00- DEATH BY (7:00 Cap)... 4 Kipping Pull-Ups (C2B Optional) Reps increase by 4 every minute. 4-8-12...and so on *7:00 Cap on all "Death By" Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue. (No Measure) OPTIONAL FINISHER FOR TIME 400m Walking Lunge (Score is Time) Wednesday 020520 Workout STRENGTH 1-1-1-1-1 Back Squat* *Start moderate-heavy and build to heaviest single rep. (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 400m Run 15 Front Squat (135/95)|(95/65) -12:00 Hard Cap- (Score is Time) OPTIONAL COOL DOWN FOR RECOVERY 3:00 Recovery Pace Bike 3:00 Foam Rolling Upper Back / Shoulders (No Measure) Thursday 020620 Workout AMRAP x 15 MINUTES 2 Rope Climb 25 Hang Muscle Snatch (75/55)|(45/35) 75 Double Under (Score is Rounds + Reps) FINISHER 3 SETS* 20 Banded Face Pulls 20 Banded Tricep Pull Down 20 Alt. V-Ups *All sets should be performed with a light or moderate band. (No Measure) Friday 020720 Workout POST WORKOUT SKILL 3 SETS* 2:00 Max Distance HS Walk or Slow Quadruped Crawl -Rest 1:00 b/t Sets- *Option to complete skill session pre or post workout. (No Measure) BENCHMARK WORKOUT "DEATH ROW" EMOM x 20 MINUTES* MIN 1 -- 20/15 Cal Row MIN 2 -- 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. **Last seen 10/2/19 (Score is Number of Rounds Completed)

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372