092120-092520


Monday 092120 BASELINE WORKOUT I. ON A 10:00 RUNNING CLOCK... Run 1 Mile then in Remaining Time Max Meters on Rower (Score is Time + Note Meters Earned) -Rest as Needed b/t Efforts*- II. AMRAP x 15 MINUTES 5 Pull-ups or Bar Muscle-Ups 10 Hand Release Push-Ups 15 Air Squats (Score is Rounds + Reps) *Rest at Least 5:00 b/t Efforts Tuesday 092220 WORKOUT 5 SETS FOR QUALITY 10 "Library" Sumo Deadlifts (225/155)|(155/105) 1:00 Elbow Plank 15 Strict Knee Raises -Rest :30 b/t Sets- (No Measure) COOL DOWN FOR RECOVERY 1:00 Cobra Stretch 2:00 Banded Hamstring Stretch (L) 2:00 Banded Hamstring Stretch (R) 1:00 Cobra Stretch (No Measure) Wednesday 092320 BASELINE WORKOUT I. ON A 20:00 RUNNING CLOCK... Build to 3RM Back Squat (Score is Weight) -Rest as Needed b/t Efforts*- II. AMRAP x 3 MINUTES Max Burpees -Rest 3:00- AMRAP x 3 MINUTES Max Cal Bike (Score is Reps) *Rest at Least 5:00 b/t Efforts COOL DOWN FOR RECOVERY 5:00 Foam Roll Quads & IT Band (L/R) (No Measure) Thursday 092420 WORKOUT EMOM x 28 MINUTES* MIN 1 - :50 Cal Row, Bike, or Run MIN 2 - 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25) MIN 3 - 15 Glute Bridge-Ups then Single DB Goblet Squats in Remaining Time MIN 4 - Walking Rest w/ Nasal Breathing Only! *Great day to see if athletes can control breathing, not go to the "breathless" state and practice nasal breathing in the long EMOM. (No Measure) Friday 092520 BASELINE WORKOUT I. ON A 25:00 RUNNING CLOCK... Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) -Rest as Needed b/t Efforts*- II. AMRAP x 5 MINUTES 25 Double Unders 5 Ground to Overhead (135/95)|(95/65) (Score is Rounds + Reps) *Rest at Least 5:00 b/t Efforts **For both Ground to Overhead, Option for Power or Full / Snatch or Clean & Jerk COOL DOWN FOR RECOVERY 1:00 Pigeon Pose (L) 2:00 Saddle Stretch (w/ Lean Back) 1:00 Pigeon Pose (R) (No Measure)

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372