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01/13/20 - 01/19/20

MONDAY 01132020

Strength Deadlift: 4 sets of 2 Deadlifts  :03 Eccentric + 3 Deadlifts Right into... Push Press + Push Jerk: 3 sets 1 Push Press + 1 Push Jerk

For Time: (8 Min CAP) 40 Double DB Shoulder to Overhead (50/35) *every break = 10 Alternating Single Leg Squats to a Box + 5 additional shoulder to overhead reps **10 Rx+ Pistols unassisted + 5 additional shoulder to overhead reps



TUESDAY 01142020

Metcon (4 Rounds for time) 4 Rounds: A. 20/15 AB Cals B. 15 Lateral Burpees over the Bar C. 50 Double Unders D. 15 Sit-Ups E. 15 Power Snatches (75/55) Rest 2-3 Min *Each round athlete chooses order each round, ex; ABCDE, CEDBA, or DCAEB **Score each round separately, goal is consistent round times



WEDNESDAY 01152020

Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24" Kettlebell Swings, 53# In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010 **Female work: WBS: 14 -10ft Box jumps: 20" KBS: 35#


THURSDAY 01162020

Strength

Front Squat: 3-5 sets 2 Front Squats @3X11 + 3 Front Squats *3 Weighted Chin-Ups between sets

Metcon (Time) 5 Rounds: 13 min Cap 8 Toes to Bar 100m Run 8 Pull-Ups 100m Run



FRIDAY 012020

Metcon (AMRAP - Rounds and Reps) AMRAP 14: 10 Deadlifts (185/125) 15 Ring Push-Ups 200m Row 200m = Every 50m is a rep for a total of 4 reps

SATURDAY 01182020

Metcon (Time) In teams of 3: *2 working at a time, 1 resting, can work at any 2 stations at once 120 Burpee Pull-Ups 120 Hang Squat Cleans (135/95) 120 Cals 120 Goblet Reverse Lunges (53/35)



SUNDAY 01192020

Gymnastics 12 min EMOM Min 1 - 5 Strict pull ups/ Ring rows Min 2 - 5 Kipping HSPU/ Strict HSPU Min 3 - :45 Assault bike (80% effort/ active recover)

Metcon (Time) 5 For time 7 DB box step up overs 50/35 9 Chest to bar (Rx+ 3 Ring muscle ups) 7 DB power cleans 50/35 9 Pull Ups (Rx+ 3 Ring muscle ups)

Finisher 3-4 sets :45 Row 25 Ab mat sit ups

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(404) 531-6872

6650 Roswell Rd. #50 Sandy Springs, GA 30328