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021020-021420

February 10, 2020

 

Monday 021020

Workout 

STRENGTH 
ON A 15:00 RUNNING CLOCK...
Build to Heavy 5-Rep Deadlift

(Score is Load) 

WORKOUT 
"CHRISTINE"
3 ROUNDS FOR TIME
500m Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (20")

*BW DL should be considered relatively light and done unbroken.

**Last Seen 1/25/19

 

Tuesday 021120

Workout 

STRENGTH 
5 SETS*
2 Push Press
+
1 Push Jerk
+
1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.



WORKOUT 
EMOM x 12 MINUTES
MIN 1 - MIN 1 - 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)
MIN 2 - 5 Burpees then Double Unders Task Priority*

*Intro - 75 Fast Single Unders
Intermediate - 40 Double Unders
Advanced - 40 Unbroken Double Unders



Wednesday 021220

Workout 

WORKOUT 
AMRAP x 7 MINUTES
1-2-3-4...and so on
Bar Muscle-Ups
2-4-6-8..and so on
Hang Power Clean (155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES
Pick-Up Where You Left Off!

(Score is Rounds + Reps) 

FINISHER 
3 SETS
30 MB Russian Twists or 15/15 Side Throws
20 Weighted Glute Bridge-Ups (MB or DB)



Thursday 021320

Workout 

WORKOUT 
AMRAP x 35 MINUTES
400m Run
500m Row
1500m Bike
20 Perfect Push-Ups
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Choice**

*Athlete Choice (can pick one or mix it up!)...
Hollow Hold or Rocks
Plank Hold or Plank Shoulder Taps
Deadbugs
Quad Heel Touches
Sit-Thrus

 

COOL DOWN 
FOR RECOVERY
5:00 Flow Stretching & Calm Breathing



Friday 021420

Workout 

SKILL 
ON A 10:00 RUNNING CLOCK...
Practice Your Handstand Push-Ups*

*Different Drills Depending on Level...
Intro - Box HS Push-Up, HS Hold, or HS Negs
Intermediate - Strict or Kipping in Small Sets
Advanced - Deficit Strict or Kipping for Reps



"LOVE LOSS"

EVERY 4:00 FOR 6 SETS
7 Up-Down Devil's Press (35/20)|(20/15)
14 DB Front Squat
16/13 Cal Bike

-Rest Remainder of the Time-

Happy Valentine's Day!
 

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335 S Erwin St

Cartersville, Ga 30120

Phone (404) 693-7913