031620-032020

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)