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020320-020720

February 3, 2020

 

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 (404) 693-7913