Tuesday, April 7th 2020


Metcon (No Measure) EMOM x 5 40s of: 5/5 Plank KB Drag Throughs + Plank bird dogs Every 3 minutes for 5 sets 5 Weighted Body Rows (Table) 12 TTB 12 Burpees to target


Metcon (No Measure) E3MOM x 5 20 Lateral shuffle burpee (no push-up) 40 Odd object thrusters


Metcon (No Measure) Post Chain Sandbag or D-ball Good morning (Hugging) 3 rounds 60 seconds on 60 seconds off

Coach: Simply hold the object in front of you and move your hips back with the knees almost extended. This is endurance work, you should be able to move for the entire 60 seconds.


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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

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6650 Roswell Rd. #50 Sandy Springs, GA 30328