060820-061120


Monday 060820 WARM-UP 3 ROUNDS FOR QUALITY (12:00 Cap) 100m Run 10 Air Squats 10 Med Ball Cleans 10 Scap Pull Ups 10 Kip Swings 10 Sit Ups WORKOUT 3 SETS 600m Run 30 Wall Balls (20/14) 15 Toes To Bar -Rest 2:00 b/t Sets- (Score is Total Time) Tuesday 060920 WARM-UP AMRAP x 3 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Plank to Pike Into … AMRAP x 4 MINUTES 10 Cossack Squats 8 Medball Strict Press 6 Medball Front Squats STRENGTH 5x3 Back Squat* *Keep loading moderate to moderate-heavy. (Score is Weight) WORKOUT 4 ROUNDS FOR TIME 20 Wall Balls (20/14) 15 Lateral DB Box Step Overs (50/35)|(35/20)* 15 DB Push Press *20" Box Height. Hold DBs "Suitcase" style. (Score is Time) Wednesday 061020 WARM-UP AMRAP x 6 MINUTES 10 Scap Push-Ups 10 Scap Pull-Ups 10 Moose Antlers/Arm 10 KB Deadlifts 20 Walking Lunges SKILL ON A 10:00 RUNNING CLOCK... Practice Bar Muscle-Up or Pull-Up Skill (No Measure) WORKOUT FOR TIME 15 Bar Muscle-Ups or 15 Burpee Pull-Ups 20 Single Arm KB Front Rack Walking Lunge (53/35)|(35/26)* 50 Russian KB Swings 12 Bar Muscle-Ups or 12 Burpee Pull-Ups 20 Single Arm KB Front Rack Walking Lunge 50 American KB Swings 9 Bar Muscle Ups or 9 Burpee Pull-Ups *Perform all 20 reps alternating legs. Perform 10 reps with the KB in the front rack on the right side followed by 10 reps on the left side. (Score is Time) FINISHER ON A 4:00 RUNNING CLOCK... Max Cal Bike or Row (Score is Reps) Thursday 061120 WARM-UP 2 ROUNDS 10 Strokes on Rower 20 Shoulder Taps 30 Single Unders Into… 2 ROUNDS 10 Cal Row 5 Inch Worms + Push-Up 30 Single or Double Unders STRENGTH 5x3 Sumo Deadlift* *Keep loading moderate to moderate-heavy. (Score is Weight) WORKOUT ON A 4:00 RUNNING CLOCK... 20/15 Cal Row 10 Wall Walks Max Double Unders -Rest 1:00- ON A 4:00 RUNNING CLOCK... 20/15 Cal Row 25 Deadlifts (225/155)|(155/105) Max Double Unders -Rest 1:00- ON A 4:00 RUNNING CLOCK... 20/15 Cal Row 10 Wall Walks Max Double Unders -Rest 1:30- ON A 4:00 RUNNING CLOCK... 20/15 Cal Row 25 Deadlifts (225/155) Max Double Unders (Score is Reps) Friday 061220 WARM-UP WORKOUT FOR TIME 21-18-15-12-9-6-3 Deficit or Hand Release Push-Ups* Box Jumps (24/20) Toe to Bar *Option to setup Push-Up with deficit on plates or DBs. (Score is Time) FINISHER TABATA (8 SETS, :20 ON / :10 OFF) MOVT 1 - Russian Twists MOVT 2 - Superman Hold (No Measure)

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372