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022420-022820

February 24, 2020

 

Monday 022420

STRENGTH/SKILL
ON A 20:00 RUNNING CLOCK...
Build to 3RM Clean & Jerk*

*Power or Full, Athlete Choice

(Score is Load) 

WORKOUT 
AMRAP x 7 MINUTES*
Clean & Jerks (135/95)|(95/65)

*Every minute including 3,2,1 go...perform 15 Air Squats

(Score is Reps) 


Tuesday 022520

 

Workout 

STRENGTH 
ON A 15:00 RUNNING CLOCK...
Build to Heavy 1-Rep Deadlift

(Score is Load) 

"RIPCORD"

4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run

*Last seen 6/4/2019

(Score is Time) 

OPTIONAL COOL DOWN 
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
1:00 Child's Pose

(No Measure) 

Wednesday 022620

 

WORKOUT 
AMRAP x 20 MINUTES
15/12 Cal Bike
15 DB Bench Press (50/35)|(35/20)*
3 Wall Walks

*For the DB Bench, athletes can use flat bench or rest upper back on medball.

(Score is Rounds + Reps) 

Thursday 022720

Workout 

WORKOUT 
3 SETS*
ON 2:00 CLOCK...500/400m Row (rest remainder)
ON 2:00 CLOCK...Double KB or DB Suitcase Carry (AHAP)
ON 2:00 CLOCK...AMRAP of 20 Double Unders + 10 Push-Ups

-1:00 Rest b/t Sets-

*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.

(Score is Slowest Time on Row) 

FINISHER 
TABATA, 8 SETS :20 ON / :10 OFF*
MOVT 1 -- DB Hammer Curl
MOVT 2 -- DB Bent Over Row

*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.

(Score is Load) 

Friday 022820

Workout 

EXTENDED WARM-UP 
EMOM x 10 MINUTES
MIN 1 - 12/10 Cal Bike (Moderate Effort)
MIN 2 - 5 Tempo Strict Pull-Ups (1111)

(No Measure) 

WORKOUT 
EMOM x 15 MINUTES
MIN 1 - 10 Single DB Snatch (AHAP)*
MIN 2 - 20 DB Goblet Squat (AHAP)
MIN 3 - Max Reps of 1 Up-Down + 1 Bar Muscle-Up

*Alternate arms each rep for a total of 10 reps.

(Score is Load)

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