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12/30/19 - 01/05/19

MONDAY 123019

Strict Press (5 sets of 2 strict press + 4 Push press) Build across sets


Metcon (Time) 4 rounds for time 200m run 12 Deadlifts 9 Hang power clean 6 Shoulder to overhead

Barbell work:  95/65 (Rx+ 115/85)


TUESDAY 123119

Metcon (Time)

45 min Cap

5:00 min 1RM lift complex Thruster

4:00 rest

20 Cal Bike 19 Single arm overhead lunge (50/35) 20 Cal Row 20 Burpee plate to overhead (45/35)

3:00 rest

20 Cal Row 19 DB Hang Clean & Jerk (50/35) 20 WBS (20/14) 20 TTB

2:00 rest

20 DU 19 DB Goblet squat (50/35) 20 DU 20 Alt DB Snatches (50/35)

1:00 rest

10-9-8-7-6-5-4-3-2-1 Weight lunges + pull ups (Use plate from 2nd WOD)


WEDNESDAY 010120

Metcon (3 Rounds for weight) Partner up 3 sets :30 max effort assault bike 3 Deadlifts 3:00 Rest btw sets

Build across the 3 sets: Partner 1 goes first then partner 2.


Metcon (Time) 60/45 Assault bike calories (Rx+ 70/65) 60 DB burpees 50/35 (Rx+ 70/50)


Finisher 100 walking lunges


THURSDAY 010220

Back Squat (6 sets x 4 reps @ 75-80% of 1 RM @ 22X1)

E5MOM x 6 sets


FRIDAY 010320

Gymnastics

12 min EMOM Min 1: 1-2 Rope climbs Min 2: 10-12 Handstand push ups Min 3: 12-15 Toes to bar Min 4: 15 GHD sit ups (20 Ab mat sit ups)


Metcon (3 Rounds for distance)

3 sets of: 40 kb swing 53/35 75 double unders 2 minute row for max meters rest 3 minutes


SATURDAY 010420

Partner WOD

Metcon (AMRAP - Reps) Buy-in 800m run together, Then directly into... 20 min AMRAP 75 Toes to bar 100 Alternating wall ball shots 125 Box jumps As many Burpees over partner as possible800m run = 8 reps


SUNDAY 010520

Barbara (Time)

Five Rounds for time:  20 Pull-ups 30 Push-ups   40 Sit-ups  50 Squats  *3-minute rest after each round*

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(404) 531-6872

6650 Roswell Rd. #50 Sandy Springs, GA 30328