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Morgan Falls Office Park
7840 Roswell Rd
Building 400, Suite 475
Sandy Springs, GA 30350

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Workout of the Day- July


Tuesday, 7/1/4
3 x 10 Good Mornings
3 x 20 sit-ups
5 "Frans"- 5 rounds
21-15-9
Thrusters
Jumping Pull-ups / Rows
Rest 1 min after each round and repeat


Wednesday, 7/2/14
3 x 8 Bench Press
3 Rounds
1 lap run
40 squats
30 sit-ups
20 push-ups
10 pull-up / rows
Rest 3 min after each round and repeat

Thursday, 7/3/14
10 min AMRAP
100m run
20 med ball shoulder press
10 burpees
then
3 Rounds
15 TRX / ring push-ups
15 sit-ups
15 KB swings

Friday, 7/4/14 Happy 4th of July!!
2 Rounds
50 thrusters
40 OH squats
30 front / goblet squats
20 DB squat cleans
10 DB single arm snatch (10 per arm)

Saturday, 7/5/14
Tabata Saturday
Bottom-to-bottom squats - 10 sec rest is in bottom of squat
Run 1 lap
HR push-ups
Run 1 lap
Sit-ups
Run 1 lap
Rows / Pull-ups
Run 1 lap

Thursday, 7/10/14
For time
Back Squat 5 x 5
30 KB swings
20 KB swings
30 KB goblet squats
20 KB goblet squats
30 KB snatches
20 KB snatches
30 KB sumo high pull
20 KB sumo high pull
Run 100m with KB after each exercise for a total 8 runs. Can use KBs or DBs

Friday, 7/11/14
Deadlift 5 x 5
20 min AMRAP
EMOM (every minute on the minute)
5 DB dead lifts
5 DB cleans
5 DB push presses

Saturday, 7/12/14
For Time
Run 2 laps
50 man makers
50 KB swings
Run 2 laps
break-up man makers & KB swings however you want to

Monday, 7/14/14
Bench Press 5 x 5
For Time
1 lap run
50 overhead walking lunges
40 sit-ups
30 push-ups
20 pull-ups/40 rows
30 burpees
40 toes-to-bar or leg lifts
50 squats
1 lap run


Tuesday, 7/15/14
Shoulder Press 5 x 5
20 min AMRAP
"Cindy"
5 pull-ups/rows
10 push-ups
15 squats


Wednesday, 7/16/14
Deadlift 5 x 5
3 rounds
10 KB swings
20 burpees
10 SUMO DLHP
20 burpees
10 weighted step-ups (each leg)


Thursday, 7/17/14
Front Squat 5 x 5
20 min AMRAP
"Mary"
5 HSPU
10 1-leg squats
15 pull-ups / rows


Friday, 7/18/14
3 rounds
10 ring / bench dips
20 weighted squats
30 knees-to-elbows
40 step up and over (keep one foot on box and step over, rotate, and step back over with same foot- 20ea foot)
100 jump ropes / 50 double unders


Saturday, 7/19/14
"Murph" -
take advantage of a nice cool summer morning!
4 lap run
100 pull-ups / rows
200 push-ups
300 squats
4 lap run


Monday, 7/21/14
DB Snatch 3 x 5ea (1 arm)
Back Squat 3 x 8, 1 x 5
3 Rounds
7 DB thrusters 
14 med ball sit-ups
14 med ball lunges (med ball held OH)
7 knees to elbows


Tuesday, 7/22/14
OH Squat 3 x 8
Bench Press 3 x 8
16 min AMRAP
7 Burpees
100m farmers carry (40#/25#)
7 renegades (row/row/push-up = 1)
10 wall balls
Finisher: tabata bike/treadmill/rower


Wednesday, 7/23/14
Clean 3 x 8, then
Back Squats 10 x 2 (fast and explosive)
5 rounds
20 KB swings
20 burpees
10 burpee box jumps
10 toes to bar/rings
Finisher: 3 Rounds
10 broad jumps
20 lateral jumps
rest 15 seconds 


Thursday, 7/24/14
Front Squat 4 x 6
Shoulder Press 4 x 6
8 rounds for quickest round time
6 bench press
5 strict pull-ups
4 HSPU
3 chest to bar pull-ups / inverted rows
2 ring dips
1 wall climb / 50ft bear crawl
rest as needed b/w sets, do not rest during set


Friday, 7/25/14
OH Squats 3 x 8
Deadlifts 3 x 8
16 min AMRAP
5 Front Squats
10 Push press
20 double unders / 60 single skips
Finisher: 30 box jumps - challenge yourself with a higher box than you have used before.  Use weight plates on top of boxes to make taller.


Saturday, 7/26/14
2 lap run
then
20-18-16-14-12-10-8-6-4-2 
pull-ups
push-ups
sit-ups
squats
then
2 lap run


Monday, 7/28/14
Back Squats 5-4-3-2-1 (5 sets, decrease 1 rep each round, increase weight each round)
1 lap run with med ball
2 rounds
20 DB squat cleans
15 weighted sit-ups
15 rows
15 weighted sit-ups
20 DB squat cleans
then:
1 lap run with med ball

Tuesday, 7/29/14
10min AMRAP
100m sprint
20 DB step-ups (10 per leg)
10 burpees
THEN
3 snatches every :15 seconds for 12 intervals
Rest 1 min
3 clean and press every :15 seconds for 12 intervals
Rest 1 min
3 thrusters every :15 seconds for 12 intervals

Wednesday, 7/30/14
Bench Press 3 x 5 reps on the minute
5 Rounds
1 lap run
20 KB swings
10 pull-ups / rows
10 plank press push-ups
100 jump ropes or 50 double-unders

Thursday, 7/31/14
Overhead Squat  3 x 5 reps on the minute
15 min AMRAP
6 pull-ups / 12 rows
12 DB lunges
12 knees to elbows / leg lifts
6 pass throughs with push-up at start and dip at end (use benchs / rings)

Friday, 8/1/14
Shoulder Press 3 x 5 reps on the minute
"Kelly" - 5 Rounds
1 lap run
30 box jumps
20 wall balls

Saturday, 8/2/14
3 Rounds
30 - 20- 10 (30 reps 1st rd, 20 reps 2nd rd, 10 reps 3rd rd)
Box jumps / step-ups
Push-ups
30yd bear crawl (each round)
Jumping pull-ups
Plank presses
Jump Squats
1 lap run