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(404) 531-6872

6650 Roswell Rd. #50 Sandy Springs, GA 30328

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12/09/19 - 12/15/19

MONDAY 12092019

Strict Press

4 sets:

3 strict press + 3 push press

Metcon (Time)

15 min Cap

2000m Row

Every 2:00 5 Devil Presses 50/35

*Workout starts with 5 Devil presses



TUESDAY 12102019

Accessory Work

5 sets

1:00 Bike Conversational pace

7 Strict toes to bar or knee raise as high as possible

7 Ring push ups or deficit push ups w/ 45# plate

20 Russian twists

Metcon (AMRAP - Reps)

10-8-6-4-2

Hang Power Clean 95/65 (Rx+ 135/95)

Bar facing burpees

Front Squats



WEDNESDAY 12112019

Deadlift

3 sets of: 10 reps at 60% of 1rm w/double overhand)

Rest 2:00

Accessory Work

3 sets

12 Bulgarian split squat

12 Side plank raises per side (elevate feet for a challenge)

rest 1:00

Strength

4 sets

10 Double KB or DB Front rack lunges AHAP

:30 Rest

8 GHD Hip extensions @ 2113

1:00 Rest



THURSDAY 12122019


Metcon (AMRAP - Rounds)

15 min EMOM

Min 1 - 6 Bench press @ 60% of 1RM

Min 2- 12 burpees no jump

Min 3 - :45 Handstand hold (25 ft HSW)

Strength

4 sets

6 Weighted strict pull up

Rest :30

:20 all out row sprint

rest 2:00



FRIDAY 12132019

Strength

4 sets:

4-6 per arm Seated Arnold press

12-10-8-6 Pendlay row

rest 2:00

Metcon (Time)

For time:

15/12 Cal row

15 Box jumps

15 Power snatch 75/55 (Rx+ 95/75)

15/12 cal row

10 Box jumps

10 Power snatch 95/65 (Rx+ 115/85 )

15/12 Cal row

5 Box jumps

5 Power snatch 115/75 (Rx+ 135/ 95)



SATURDAY 12142019

Partner WOD (AMRAP - Rounds and Reps)

30 min AMRAP

200 Double unders

50 Overhead squats 95/65

50 Pull ups

1 mile run


Split reps any way.

1 mile = 10 reps

800m = 5 reps

*If you can't finish the run at the end, it doesn't count.



SUNDAY 12152019

Gymnastics

12 min EMOM

Min 1 - :30 Max ring dips

Min 2 - :20 Chin over bar hold or ring row hold

Metcon (AMRAP - Rounds)

20 min AMRAP

5 Back squats @ Body weight

10 Push ups

200m Run

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