081219-081619

To view Wods for ATG 45 workouts scroll past ATG Crossfit Workouts.

ATG CROSSFIT

Monday 081219

Workout Partner Workout

In Teams of 2...

For Time

2000m Row

120 Burpees

800m Run

100 Toes To Bar

400m Run

80 DBL DB Ground to Overhead

Athletes must switch every 250m on rower and every 200m on run. Athletes may split work on other movements anyway they see fit! Get as far as you can in the workout before 33:00.

Tuesday 081319

Strength/Skill

5X1 (20X1)

Back Squat

*Week 6 of Squat cycle. Very heavy but doable for this weeks effort. Next week will be our test week of single reps building to new 1RM

Workout

AMRAP X 9

9 Back Squats (155/105)I(135/95)

21 Unbroken Double Unders

Cool Down

Stretch as class

Wednesday 081419

Strength/Skill

Extended Warm Up & Skill

EMOM X 6

Min 1 - 5-7 Seateed DB Strict Press (Moderate-Lite)

Min 2 - 100m Jog

Then...

On a 6:00 Running clock

Kipping HSPU Breakdown

Workout

For Time

21-15-9-6

Handstand Push Ups

8-8-8-8

DB Box Step Over (50/35)I(35/25)--(24/20)

*Run 200m after each set.

Thursday 081519

Workout

4 Sets

AMRAP X 4

10 Cal Row/Cal Bike/2 100m Shuttle Sprints (Outside)

10 G20 With Plate

-Rest 3:00 b/t Sets-

Cool Down

400m walk as class

Friday 081619

Strength/Skill

Extended Warm Up

On a 10:00 Running Clock

Build to "Heavier" Single Squat Clean and Jerk

Immediately before workout, build up quickly to 15-25% heavier than workout weight.

Workout

"California Love"

For Time

30 Squat Clean & Jerk (155/105)I(115/75)

* Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

Cool Down

For Recovery

5:00 Foam Rolling

*Focus on quads and hips

ATG 45

Monday 081219

Strength/Skill EMOM X 10 MINUTES MIN 1 - 5 Tempo Back Squats (30X1)* MIN 2 - 20 Alt. DB Hammer Curls *Increase weight each Set. Workout 5 ROUNDS FOR TIME 50 Double Unders 25 Air Squats 12 Pull-ups

Tuesday 081319

Strength/Skill 7 MINUTES TO BUILD TO... Heavy Set of 5 Strict Press Workout AMRAP x 15 MINUTES 8 Toes to Bar 5/5 SA KB Clean to Press (35/26) 12/10 Cal Row

Wednesday 081419

Workout AMRAP x 14 MINUTES* 40 Double Unders or 80 Single Unders 20 Ground to overhead (plate) 10 Ring Rows *Every minute, including 3,2,1...go, perform 5 Up-Downs

Thursday 081519

Workout EMOM x 16 MINUTES MIN 1 - 12 Russian Kettlebell Swings MIN 2 - Max Wall Sit MIN 3 - 12 KB Push Press MIN 4 - Max DBL KB Front Rack Hold OPTIONAL FINISHER 3 SETS Max Banded Lat Pull Downs Max Banded Tricep Extensions -Rest as Needed b/t Sets-