September 20, 2020

September 13, 2020

September 6, 2020

August 30, 2020

August 23, 2020

August 16, 2020

August 9, 2020

August 2, 2020

July 26, 2020

July 19, 2020

Please reload

Recent Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Featured Posts

030220-030620

March 2, 2020

 

Monday 030220

Workout 

WORKOUT 
"DOUBLE AMRAP"

AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*

-Rest 2:00-

AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*

*Renegade Row = Row L + Row R + Push-Up

(Score is Rounds + Reps) 

COOL DOWN 
FOR RECOVERY
1:00 Child's Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child's Pose
1:00 Rebound Recovery


Tuesday 030320

Workout 

STRENGTH 
FOR LOAD
10RM Back Squat

(Score is Load) 

WORKOUT 
4 ROUNDS FOR TIME
75 Double Unders
15 Hang Squat Clean (95/65)|(65/45)

-11:00 Hard Cap-


Wednesday 030420

Workout 

SKILL 
ON A 10:00 RUNNING CLOCK...
Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row


WORKOUT 
E2MOM x 20 MINUTES
MIN 1 & 2 - 400m Run
MIN 3 & 4 - 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

(Score is Reps) 

Thursday 030520

Workout 

WORKOUT 
5 SETS
20/15 Cal Bike
25 Russian KB Swing (70/53)|(53/35)
20 Box Step-Ups (24/20)*

-Rest 2:00 b/t Sets-

*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.

(Score is Each Set for Time) 

FINISHER 
3 SETS
30 Weighted Sit-Ups*

*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.



Friday 030620

Workout 

EXTENDED WARM-UP 
ON A 10:00 RUNNING CLOCK...
Build Quickly to Heavy Single Power Clean & Jerk*

*Building should take you up to or past your weight in the workout.



BENCHMARK WORKOUT 
"THE CALI BEAR"

EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

*Last seen on 11/22/19

(Score is Load) 

COOL DOWN 
FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders

 

Share on Facebook
Share on Twitter
Please reload

Follow Us
Please reload

Search By Tags
Please reload

Archive
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
CONTACT
Keep me in the loop

335 S Erwin St

Cartersville, Ga 30120

Phone (404) 693-7913