081919-082319
To view Wods for ATG 45 workouts scroll past ATG Crossfit Workouts.
ATG CROSSFIT
Monday 081919
Strength/Skill
1-1-1-1-1
Back Squats
*Week 7 of Squat Cycle. Start heavy and build toward new 1RM
Workout
30-20-10
Kettlebell Swing (53/35)(35/20)
Burpee
Tuesday 082019
Extended Warm Up
EMOM X 6
Min 1 - Run 200m
Min 2 - Max Ground To Overhead
Workout
7 Sets For Load
1 Deadlift
1 Power Clean
1 Hang Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk
-Rest b/t sets-
*Sets to be performed unbroken.
Wednesday 082119
Strength
On a 10:00 Running Clock...
Muscle Up Skill Development
Beginner - Transition Drills
Intermediate - High Ring Drills
Advanced - Mult. Reps or Strict Press
Workout
AMRAP X 16
50/40 Cal Bike/Row
50 Wall Balls
10 Ring Muscle Ups
Thursday 082219
Workout
EMOM X 24
Min 1 - Row for Cals
Min 2 - Up Down Box Jumps (24/20)
Min 3 - KB/DB Farmers Carry
Min 4 - Sit Ups (Weighted is Optional)
Optional Finisher
3 Sets
25 Glute Bridge-Ups
into...
1:00 Glute Bridge-Up Hold
-Rest as needed b/t Sets-
Friday 082319
Strength/Skill
E2MOM X 10 Min
1 Hang Squat Snatch + 2 Overhead Squats
*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.
Workout
Double AMRAP AMRAP X 6
1 Hang Squat Snatch (115/75)I(75/55)
3 Overhead Squats
25 Double Unders
Rest 2:00
AMRAP X 6
1 Hang Squat Snatch (115/75)I(75/55)
3 Overhead Squats
25 Double Unders
*The Squat in the HSS Does not count toward the 3 Overhead Squats. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 Reps before the DU's.
ATG 45...
Monday 081919
Strength/Skill
EMOM X 14
Min 1 - 5 Tempo Romanian DL (30X1)
Min 2 - 12 Alt. Tempo DB Strict Press (30X1)
Workout
Every 2:30 for 5 Sets
10/8 Cal Bike
5 Deadlifts (185/115)
Tuesday 082019
Strength/Skill
5 Reps at a time KB Snatch (R/L)
Take these 7 minutes to work on this movement and become more proficient!
Workout
"Mini Nate"
AMRAP X 12
4 Pull-Ups
6 Hand Release Push-Up
4/4 KB Snatch (53/35)
Wednesday 082119
Strength/Skill
EMOM X 14
Min 1 - 6/6 Back Rack Split Squats
Min 2 - 15 DBL DB High Pulls
Workout
3-6-9-12-15-19
Slam Balls
18-15-12--9-6-3
Slam Ball Goblet Squats
15-15-15-15-15-15
AbMat Sit Ups
-12:00 Hard Cap-
Thursday 082219
Strength/Skill
Extended Warm Up
100m Run
150m Row
10/8 Cal Bike
Rest 1:00
200m Run
250m Row
12/10 Cal Row
Workout
4 Sets
300m Run
300m Row
15/12 Cal Bike
-Rest 1:30 B/T Sets-
25:00 Time Cap
Friday 082319
Strength/Skill
EMOM X 14
Min 1 - 7 Tempo Sumo Deadlift (20X1)
Min 2 - 8/8 SA DB Floor Press
*Increase weight each set.
Workout
AMRAP X 7
1-2-3-4
DB Deadlift
DB Hang Power Clean
DB Shoulder 2 Overhead
