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032320-032820

March 22, 2020

 

Monday 032320


Strength 
Plate thrusters
4x10
5th set ME (Max Effort)

Workout 
AMRAPx 12
As Many Rounds As Possible
12 Front Rack Lunges
10 Tuck Ups
8 Thrusters with Plate

Tuesday 032320

Strength 
3 X 10-20
1 X ME (Max Effort)

Workout
4 Rounds
15 Burpees to a Plate
20 DB/KB snatches/Slam Balls/ or MB Cleans
25 Bent Over Rows w/ plate

Wednesday 032520

Midline 
Plank Hold
Accumulate 3:00
2X30 Sit ups

Workout 
21-15-9
Burpees 
Jumping Air Squats
Rest 3:00
9-15-21
Burpees
Jumping Air Squats

Thursday 032620


Tempo (Slow) Deadlift
8-10-12-8-10-12

Workout 
2 Rounds
30 Deadlifts
400m run
10 G2O (Ground to overhead) with plate 
*For Deadlifts use KB/DB/WallBall/SlamBall

Friday 032720


AMRAP X 10

3-6-9-12...

Up Down + Tuck Jump

Backpack Push Press

Back Pack front squat

 

Optional Finisher

2-3 Sets

8 Bent Over Rows (if you have one DB or KB 16-8 Each Side)
8 Calf Raises on elevated Surface

:45 Tuck Hold 

*Fast Pul Up Slow decent on Bent Over Rows


Saturday 032820

 

Workout
15-12-9
V-UPS
Back Pack SDLHP (Sumo Deadlift High Pull)
Backpack (thrusters)
Rest 1:00
15-12-9
V-UPS
Back Pack SDLHP (Sumo Deadlift High Pull)
Backpack (thrusters)
14:00 or less!!

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335 S Erwin St

Cartersville, Ga 30120

Phone (404) 693-7913