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051120-051520

May 10, 2020

Happy Mothers day! Thank you for all the wonderful mommas at ATG who continue to show us what a great example looks like! Those babies are always watching us!

 

 

Monday 051120

WARM-UP 
AMRAP x 6 MINUTES*
30 Single Unders or 30 High Knees 
10 Med Ball or Single DB Front Squats 
10 Med Ball or Single DB Strict Press 

*3:00 into the AMRAP switch movements to the below: 
20 Double Unders or 5 x Single Single Double Under Attempt or 30 Jumping Jacks
10 Wall Ball or Single DB Thrusters 

STRENGTH 
ON A 15:00 RUNNING CLOCK...
Build to a 5RM Back Squat

(Score is Weight) 

WORKOUT 
EVERY 3:00 FOR 4 SETS
75 Double Unders
25 Wall Balls (20/14)|(14/10)

-Rest remainder of the time-

(Score is Each Set for Time) 

***HOME VERSION*** 
STRENGTH

6 SETS ON A 15:00 CLOCK...
10 DB Tempo Front Squats (1111)
10 DB Suitcase Reverse Lunges

(Score is Weight)

WORKOUT

EVERY 3:00 FOR 4 SETS
75 Double Unders
25 DB Thrusters

-Rest remainder of the time-

(Score is Each Set for Time) 

Tuesday 051220

WARM-UP 
AMRAP x 5 MINUTES 
5 Ring Rows or 5 DB Bent Over Rows
5 Push-ups 
5 Hanging Knees to Chest or 5 Sit-ups
3 Burpees 

STRENGTH 
ON A 12:00 RUNNING CLOCK...
Build to a 5RM Strict Press

(Score is Weight) 

WORKOUT 
AMRAP x 15 MINUTES
500m Row
40 Toes 2 Bar
30 Ring Row
20 Push-ups
10 Push Press (135/95)|(95/65)

(Score is Rounds + Reps) 

***HOME VERSION*** 
STRENGTH

6 SETS ON A 12:00 CLOCK...
10 DB Tempo Strict Press (1111)
10 Push-ups

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES
400m Run
40 V-ups
30 DB Hang Power Cleans
20 Push-ups
10 DB Push Press

(Score is Rounds + Reps) 

Wednesday 051320


WARM-UP 
1 ROUND 
10 Up-Downs
20 Lateral Hops Over Bar or DB
10 Alt. Box Step-ups (20) or 10 Forward Lunges

1 ROUND
10 Up-Downs Over Bar or DB
10 Alt. Box Step-ups (24) or 10 Reverse Lunges

1 ROUND
5 Bar or DB Facing Burpees 
10 Box Jumps (24/20) or 10 Jumping Lunges 

STRENGTH 
ON A 15:00 RUNNING CLOCK...
Build to a 5RM Deadlift

(Score is Weight) 

WORKOUT 
6 ROUNDS FOR TIME
3 Deadlifts (255/175)|(185/125)
6 Bar Facing Burpees
9 Box Jumps (24/20)

-10:00 Hard Cap-

(Score is Time) 

***HOME VERSION*** 
STRENGTH

6 SETS ON A 15:00 CLOCK...
10 DB Tempo Deadlift (1111)
15 Glute Bridges

(Score is Weight)

WORKOUT

6 ROUNDS FOR TIME
8 DB Facing Burpees
10 DB Deadlifts
12 Jumping Lunges

-10:00 Hard Cap-

(Score is Time) 

Thursday 051420

WARM-UP 
2 ROUNDS
:30 Bike/Run/Row
:30 Lunges
7/7 Single Arm DB Deadlift
5/5 Single Arm DB Swing
3/3 Single Arm DB Press 

STRENGTH 
10-10-10
Bench Press

(Score is Weight) 

WORKOUT 
EMOM x 12 MINUTES
MIN 1 - 22 Bodyweight Forward Lunges
MIN 2 - 15/12 Cal Bike
MIN 3 - 20 Alt. DB Snatch (50/35)|(30/20)

(No Measure) 

***HOME VERSION*** 
STRENGTH

4 SETS
10 DB Floor Press
10 Deficit Push-ups

(Score is Weight)

WORKOUT

EMOM x 12 MINUTES
MIN 1 - 22 Bodyweight Forward Lunges
MIN 2 - :50 Max 20m Shuttle Sprints
MIN 3 - 20 Alt. DB Snatch

(No Measure) 

Friday 051520

WARM-UP 
AMRAP x 7 MINUTES
15 Jumping Jacks
10 Air Squats
8 Step-ups or 8 Cossack Squats
6 Up Downs 

STRENGTH 
ON A 12:00 RUNNING CLOCK...
Build to a heavy weight of the complex

1 Deadlift
+
2 Hang Power Cleans
+
3 Front Squats

(Score is Weight) 

WORKOUT 
AMRAP x 12 MINUTES
3-6-9 and so on...
Hang Power Clean (135/95)|(95/65)
Box Jumps (24/20)
200m Run

(Score is Rounds + Reps) 

***HOME VERSION*** 
STRENGTH

6 SETS ON A 12:00 CLOCK...
5 DB Deadlifts
+
5 DB Hang Power Cleans
+
5 DB Front Squats

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES
3-6-9 and so on...
DB Hang Power Clean
DB Up-Downs
200m Run

(Score is Rounds + Reps)

 

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