Search

12/23/19 - 12/29/19

MONDAY 12232019


8 Days of Hanukkah Metcon (Time)

8 Rounds of 8 reps: 45 min cap

WBS 20/14 - 10ft

Hang power clean 95/65

Ring dips

Push Press 95/65

Weighted sit ups 25/15# plate

Front squats 95/65

Burpees over bar

Deadlift 95/65



TUESDAY 12242019


12 Days of Christmas (Bodyweight) (Time)

For time (45 min. cap)

1 Rope Climb

2 Pistols (Scale: KB Goblet squat)

3 Handstand Push-ups (Scale: DB push press)

4 Box Jump Overs 24/20

5 Pull-ups

6 Push ups

7 Toes to Bar

8 Walking Lunges

9 GHD Sit-ups

100m Run

110 Double Unders

1200m Row


WEDNESDAY 12252019

GYM IS CLOSED


THURSDAY 12262019


Metcon (Weight)

15 min E3MOM

250m Row

1 power snatch + 2 overhead squats

Build across sets and record your heaviest successful set


Metcon (Time)

3 rounds for time:

21 wall ball 20/14 - 10ft

15 OHS 95/65 (Rx+ 135/95)

9 c2b pull ups



FRIDAY 12272019


Accessory Work

5 sets

6-8 Single arm DB bench press @ 2121

8-10 Single arm ring row/ per arm

Rest 1:00


Metcon (AMRAP - Reps)

12 min AMRAP

1-2-3-4-5-6-7...

DB Push up

DB plank row

DB deadlift

DB hang power clean

DB push press

DB in each hand - Rx = 50/35


Finisher

:10 sprint/ :50 spin

:20 sprint/ :40 spin

:30 sprint/ :30 spin

:40 sprint/ :20 spin

:50 sprint/ :10 spin



SATURDAY 12282019


Partner WOD

25 min AMRAP

80 KBS 53/35

60 Box jump overs 24/20

40 Cal row

20 Toes to bar


Finisher

4 sets each person

P1 - 15/12 Cal bike

P2 - Holds plank



SUNDAY 12292019


Clean Complex

E2MOM x 14 min

1 clean from ground + 1 clean from below the knees (:05 eccentric to the knees then go)


Metcon (Time)

For time (16 min Cap)

20-15-10-5

Front squats @ 55%

Pull ups

Calorie row

91 views

Recent Posts

See All

Saturday September 12th, 2020

Metcon (Weight) ON A 12:00 RUNNING CLOCK... Build to a 2RM Power Clean Metcon (Time) Cash In: 400m Run Then.. 3 Rounds 15 Deadlifts 185/ 125 12 Bar Facing Burpees 9 Box Jump Overs 24/20 Cash Out: 400m

Saturday, April 11th 2020

Metcon Metcon (AMRAP - Rounds and Reps) TEAM WOD!! Amrap 22 minutes You go I go 10 Odd object GTO 10/10 Lunge to explosive knee drive Amrap 22 minutes You go I go 10 Double DB snatches @ 35/25lbs (or

  • White Facebook Icon
  • White Instagram Icon

(404) 531-6872

6650 Roswell Rd. #50 Sandy Springs, GA 30328