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01/20/20 - 01/26/20

MONDAY 01202020

Metcon (Time) 5 Rounds: (30 Min Cap) 200m Run 10 Alternating DB Snatches (50/35) Rest 60 Sec 18/13 AB Cals 1 Rope Climb Rest 60 Sec



TUESDAY 01212020

A): Metcon (Time) 500m (Rx+ 750m) Rest 2:00 B): Metcon (Distance) In the time it took to row 500m (Rx+ 750), now row max distance Rest 2:00 C): Metcon (Time) The amount of meters in Part B



WEDNESDAY 01222020

Deadlift Every :90 x 10 Sets 5 TnG Deadlifts) *build to tough, yet technically sound 5 **Max Ring Dips btw sets

Metcon (AMRAP - Rounds and Reps) AMRAP 7: 6 Burpee Box Jump Overs (24/20) 12 Russian KB Swings (70/53)

Finisher Assault bike intervals x 10 sets :10 500 watts/400 watts :20 300 watts/ 250 watts :30 recovery spin



THURSDAY 01232020

Clean and Jerk  Build a heavy but technically sound rep

Metcon (Time) 3 Rounds: (10 Min Cap) 10 Clean and Jerks (135/95) 50 Double Unders


FRIDAY 01242020

Metcon (Time) 21-15-9 Wall Ball Shots 20/14 - 10 ft Push Press Front Squats Burpees Over Bar Deadlifts Weight Sit Ups 25/15 lb plate overhead Barbell work: 95/65 (Rx+ 115/ 85)



SATURDAY 01252020 Partner WOD Metcon (Time) 20 Rounds with a Partner: *alternate rounds 5 C2B Pull-Ups 10 Box Jumps (24/20) 10 Calories *At Some Point: 50 Sandbag front squats

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(404) 531-6872

6650 Roswell Rd. #50 Sandy Springs, GA 30328