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031620-032020

March 15, 2020

 

Monday 031620

Workout 

EXTENDED WARM-UP 
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure) 

WORKOUT 
EMOM x 20 MINUTES
MIN 1 - 16/13 Cal Bike
MIN 2 - 15 Toes to Bar or 20 Sit-Ups
MIN 3 - Max DB Renegade Rows (50/35)|(35/20)
MIN 4 - Max Rope Climbs

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station) 

Tuesday 031720

Workout 

HERO WORKOUT 
"TOMMY MAC"

2 ROUNDS FOR TIME
12 Burpees
12 Thrusters (115/75)|(75/55)
12 Burpees
12 Power Snatches (115/75)|(75/55)
12 Burpees
12 Push Jerks (115/75)|(75/55)
12 Burpees
12 Hang Squat Cleans (115/75)|(75/55)
12 Burpees
12 Overhead Squats (115/75)|(75/55)

*Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan.

(Score is Time) 

Wednesday 031820

Workout 

STRENGTH 
FOR LOAD
9-6-3-1-3-6-9
Sumo Deadlift*

*All lifts must be "library" quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

(Score is Load) 

WORKOUT 
AMRAP x 13 MINUTES
300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

(Score is Rounds + Reps) 

OPTIONAL COOL DOWN 
FOR RECOVERY
200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)
(No Measure) 

Thursday 031920

Workout 

WORKOUT 
FOR TIME
100m Run
10 HSPU*
10 Box Jump Overs (24/20)
200m Run
20 HSPU
20 Box Jump Overs
400m Run
30 HSPU
30 Box Jump Overs
600m Run
40 HSPU
40 Box Jump Overs
800m Run

*Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU.

(Score is Time) 

Friday 032020

Workout 

STRENGTH 
FOR LOAD
20RM Back Squat

(Score is Load) 

WORKOUT 
FOR TIME
60 Wall Balls (20/14)|(14/10)
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls

-Hard Cap 15:00-

(Score is Time) 

OPTIONAL COOL DOWN 
FOR RECOVERY
2:00 Foam Roll (IT Band - L)
2:00 Foam Roll (IT Band - R)
2:00 Foam Roll (T-Spine / Upper Back)

(No Measure) 


At Home Workouts 

For the next several weeks we will be offering at home workouts for anyone who does not feel comfortable coming into ATG! Although we are doing our absolute best to keep our facility disinfected and clean, we also understand that our athletes may not want to come out in public at all! Please email, message any social media outlet we hold, or call us and we will answer any questions you have about movements or flow of workouts!

Monday 031620

***HOME VERSION*** 
3 SETS
25 Backpack Cleans
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Backpack Bent Over Rows

-Rest 1:00 b/t Sets-

(Score is Time Each Set) 

Tuesday 031720

***HOME VERSION*** 
EMOM x 9 MINUTES
MIN 1 - :40 MAX Jump Rope or Mountain Climbers
MIN 2 -  10 Backpack Front Rack Lunges
MIN 3 - 14 Jump Squats w/ Backpack or max effort jumping air squats 

-2:00 Rest-

AMRAP x 3 MINUTES
MAX Burpees

(Score is Total Number of Burpees) 

OPTIONAL FINISHER 
FOR QUALITY*
50 (Weighted) Sit-Ups
50 Hollow Rocks

*Break up the movements in any order and any rep scheme.

(No Measure) 

Wednesday 031820

***HOME VERSION*** 
5 SETS
:20 MAX Distance Run
:40 Recovery Jog

-No Additional Rest b/t Sets-

(No Measure)

-Rest 2:00-

AMRAP x 7 MINUTES
10 Backpack Ground to Overhead
10 Backpack Strict Press
100m Run

(Score is Rounds + Reps) 

Thursday 031920

Workout 

***HOME VERSION*** 
AMRAP x 16 MINUTES*
20 Russian Swing w/ Backpack
30 Mountain Climbers
10 Backpack Hang Snatch
15 Sit-Ups

*Every 2:00 including at 3-2-1 go...Perform 30 Toe Touches to Backpack (alternating fast feet)

(Score is Rounds + Reps) 

Friday 032020

Workout 

***HOME VERSION*** 
EMOM x 15 MINUTES
MIN 1 - :45 Max Run, Bike, or Row for Distance
MIN 2 - 10 Backpack Devil's Press
MIN 3 - 20 Alt Reverse Backpack Lunges

(No Measure) 

OPTIONAL FINISHER 
2 SETS
:45 Left Side Plank Hold
:15 Rest
:45 Right Side Plank Hold
:15 Rest
:45 Glute Bridge Hold
:15 Rest

(No Measure) 
 

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335 S Erwin St

Cartersville, Ga 30120

Phone (404) 693-7913