Forging Elite Fitness in South Atlanta
Don't forget, Bible study at 4:15
SUNDAY FUNDAY at 5:00
Intense Squat Cycle Week 3/Day 2 1 x 3 @ 60% 1 x 3 @ 70% 1 x 3 @ 80% 2 x 3 @ 95% *25 min to complete
21-15-9 Cal Row T2B Wall Ball @ 20/14
1 x 3 @ 60% 1 x 3 @ 70% 1 x 3 @ 80% 5 x 5 @ 90% * 30 Min to complete
9 min AMRAP: 7 Pushups 7 Pullups 7 Ground to Overheat @ 155/105
Bench Press 15 Min to complete 3 x 5 3 x 3 3 x 1 *work to heavy
4 rounds:: 400 M Run 15 Sit ups 10 Thrusters @ 95/65 5 Bench Press @ 70% of heaviest single
1 x 3 @ 60% 1 x 3 @ 70% 1 x 4 @ 80% 3 x 3 @ 90% 2 x 5 @ 85%
12 Min AMRAP 10 T2B 10 KBS's @ 70/53 10 Box Jump Overs 24"/20" 30 Double Unders
15 min to complete: 5 x Clean Pull + Power Clean + Clean * work to heavy but not maximal
5 rounds: 200 M Run 15 Wall Balls @ 20/14 5 Ring Dips 5 Strict Pullups
Week 5/Day 3 Back Squat 7 x 5 @ 90%
200 M Run 10 Burpees 10 T2B 400 M Run 15 Burpees 15 T2B 400 M Run 15 Burpees 15 T2B 200 M Run 10 Burpees 10 T2B
15 min to complete: 10 x 3 Bench Press * Work up to heavy triple
Row 1000 21 Bench @ 135/95 Row 750 15 Bench @ 155/115 Row 500 9 Bench @ 185/135
Week 5/Day 2 5 x 7 @ 85%
10 Min AMRAP: 15 Wall Balls @ 20/14 (everyone goes to 10') 30 KBS'S @ 70/53 60 Double Unders (60 singles if scaling, KEEP MOVING)
7 x 3 High Hang Snatch *Work up over the the 7 sets * these are unbroken sets of 3, don't drop the bar
7 rounds: 200 M Run 10 Pullups 10 SDHP @ 70/53 10 Box Jumps @ 30/24 10 Strict Press @ 75/55
