September 20, 2020

September 13, 2020

September 6, 2020

August 30, 2020

August 23, 2020

August 16, 2020

August 9, 2020

August 2, 2020

July 26, 2020

July 19, 2020

Please reload

Recent Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Featured Posts

071420-071920

July 12, 2020

 

 

 

Monday 071320

WARM-UP
2:00 Row/Bike/Run

Into…

AMRAP x 6 MINUTES
20 Single Unders
10 Clean Deadlifts
8 Hang High Pulls
6 Hang Muscle Cleans
10 Elbow Punches
4 Hang Power Cleans

WORKOUT
FOR TIME
150 Double Unders
50/40 Cal Row
30 Push Jerks (155/105)|(115/75)
30 Hang Power Cleans
30 Bar Muscle Up or Burpee C2B Pull-Ups
150 Double Unders
50/40 Cal Row

(Score is Time)

Tuesday 07142020

WARM-UP
EMOM x 6 MINUTES
MIN 1 - :30 Pike Hold + :30 Inch Worm + Push-Up
MIN 2 - :30 Bootstrappers + :30 Groiners

STRENGTH
EMOM x 12 MINUTES
Min 1 - :45 HS Wall Hold or :45 Shoulder Taps
Min 2 - 8-10 Sumo Stance Barbell Good Mornings
Min 3 - :45 Hollow Hold

(No Measure)

WORKOUT
"DIANE"

FOR TIME
21-15-9
Deadlifts (225/155)|(185/135)
Handstand Push-Ups

*Last Seen 1/17/2020

(Score is Time)

Wednesday 071520

WARM-UP
3 ROUNDS
10 Chin-Up Grip Scap Pull-Ups
8/8 DB Swings
6 Medball Front Squats
6 Medball Push Press

SKILL
4 SETS ON A 12:00 RUNNING CLOCK
5-7 Strict Knees to Chest
:30 L-Hang or Tuck-Hang on Bar

(No Measure)

WORKOUT
AMRAP x 15 MINUTES
10 Alt. DB Hang Split Snatch (50/35)|(35/20)*
15 Knees to Elbow
20 Wall Balls

*Arms alternate each rep, athlete can choose which leg to split.

(Score is Rounds + Reps)

Thursday 071620

WARM-UP
3:00 Progressive Pacing on the Bike…
1:00 EZ Pace
1:00 Moderate Pace
:30 Moderate-High Pace
:30 Hard Pace

Into…

2-3 ROUNDS
4 Big Arm Circles Back
4 Big Arm Circles Forward
8 Alt. Samson Stretch
10 Alt. Side Lunges (keep hips low)
12 Perfect Hollow Rocks

WORKOUT
6 SETS
ON A 4:00 RUNNING CLOCK...
25/20 Cal Bike
15 Up Downs
Max Plank Any Variety in Remaining Time Until 4:00

-Rest 1:00 Between Sets-

(No Measure)

FINISHER
ON A 5:00 RUNNING CLOCK...
Max Glute Bridge*

*20 Quad Heel Taps Every Time You Break

(No Measure)

Friday 071720

WARM-UP
3 ROUNDS (7:00 MINUTE CAP)
5/5 Moose Antlers
5/5 Single Leg Lunge
5/5 Elbow Punches
8 Shoulder Press
8 Front Squat
8 Kip Swings

WORKOUT
"FRAN"
FOR TIME
21-15-9
Thrusters (95/65)|(65/45)
Pull Ups

*Last Seen 1/8/2020

(Score is Time)

POST-WORKOUT STRENGTH
5x3
Thruster*

*Use the Same Moderate-Heavy Load Across


 

 

Share on Facebook
Share on Twitter
Please reload

Follow Us
Please reload

Search By Tags
Please reload

Archive
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
CONTACT
Keep me in the loop

335 S Erwin St

Cartersville, Ga 30120

Phone (404) 693-7913