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082420-082820

August 23, 2020

 

 

Monday 082420

SKILL 
EMOM x 10 MINUTES
Min 1 - :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice*
Min 2 - :45 EZ Pace Row

*Athlete Choice for practicing overhead strength and stability

(No Measure) 

WORKOUT 
AMRAP x 16 MINUTES
300/200m Row
10 Handstand Push-Up
20 Alt. DB Snatch (50/35)|(35/25)
20 Wall Balls (20/14)|(14/10)

(Score is Rounds + Reps) 

COOL DOWN 
FOR RECOVERY
5:00 Foam Rolling Upper Back & Shoulders

(No Measure) 

Tuesday 082520

STRENGTH 
DEADLIFT
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod-Heavy)
1x2+ @ 95% (Heavy)*

*As many reps as possible w/o failure...no more than 4-6.

(Score is Weight) 

WORKOUT 
5 ROUNDS FOR TIME
12 Back Rack Lunges (115/75)|(75/55)
9 Thrusters (Front or Back)
6 Burpees Over Bar

(Score is Time) 

Wednesday 082620

EMOM x 8 MINUTES
MIN 1 - KB Deadlift 
MIN 2 - :25 Banded Lat Pull-down / :25 Scap Pull-up 

BENCHMARK WORKOUT 
"HELEN"
3 ROUNDS FOR TIME
400m Run
21 KB Swings (53/35)|(35/26)
12 Pull-ups

*Last seen 11/13/2019

(Score is Time) 

FINISHER 
FOR TIME
1 Mile Run

(Score is Time) 

Thursday 082730 

STRENGTH 
STRICT PRESS
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod-Heavy)
1x2+ @ 95% (Heavy)*

*As many reps as possible w/o failure...no more than 4-6.

(Score is Weight) 

WORKOUT 
FOR TIME
75 DB Renegade Rows (50/35)|(35/20)*

*Every time you break (hands off DB or resting in the bottom of the push-up), perform 15 Hollow Rocks and 15 Sit-Ups.

(Score is Time) 

Friday 082820

STRENGTH 
BACK SQUAT
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod-Heavy)
1x2+ @ 95% (Heavy)*

*As many reps as possible w/o failure...no more than 4-6.

(Score is Weight) 

WORKOUT 
EMOM x 12 MINUTES
2 Hang Squat Cleans (155/105)|(115/75)
2 Push Jerks
2 Front Squats

*Complex must be completed without dropping the barbell. Rest remainder of each minute.

(No Measure)

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335 S Erwin St

Cartersville, Ga 30120

Phone (404) 693-7913