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

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(770) 804-1898
Fax (770) 804-0330

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Workout of the Day- August


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

Monday, 8/4/14
Back Squats 5 x 5
Good Mornings 5 x 10
1 min rest
4 Rounds
12 KB swings
200m run
10 squats - use bar, DBs, Kbs for weight
10 strict pull-ups, 5 for women - use bands if needed
10 DB thrusters

Tuesday, 8/5/14
Bench Press 4 x 5
Plank Presses 4 x 12
1 min rest
20 min AMRAP
12 renegades
10 burpees
20 wall balls
100m farmers carry 45# DBs guys, 25# DBs ladies

Wednesday, 8/6/14
Shoulder Press 4 x 5
Russian twists 4 x 12 (per side)
1 min rest
20 min EMOM (every minute on the minute)- go 20 min or until you can't complete reps in the minute. Weight should be heavy enough that you struggle to make the 20 min mark. Should be very close to not making it or done by around 15 min mark
5 push press
8 one-arm DB snatch (4 per arm)
When finished with EMOM
Shoulder press for max reps - 45# total for guys / 25# total for ladies

Thursday, 8/7/14
DB hang clean 4 x 5
Weighted sit-ups 4 x 12
1 min rest
4 Rounds
1 lap run
20 DB lunges
10 DB step-ups
10 burpee broad jumps

Friday, 8/8/14
Chipper for time
2 lap run
70 double unders / 210 single skips / 70 full jumping jacks
60 squats
50 wall balls
40 DB/KB push-ups
30 pull-ups / rows
20 KB swings
10 HSPU

Saturday, 8/9/14
For Time

Run 200m
20 clean-lunge L-lunge R-Overhead press
Run 1 lap
15 clean-lunge L-lunge R-Overhead press -Add 10-20 lbs from last set
Run 600m
10 clean-lunge L-lunge R-Overhead press -Add 10-20 lbs from last set
Run 2 laps
5 clean-lunge L-lunge R-Overhead press -Add 10-20 lbs from last set

Monday, 8/11/14
Weighted step-ups 5 x 10 (5ea leg)
5 rounds
20 DB lunges
10 hand release push-ups
20 KB swings
10 pull-ups / 20 rows

Tuesday, 8/12/14
40 push-ups
40 rows
20 min AMRAP
100m run
10 dead lifts
10 hang cleans
10 front squats

Wednesday, 8/13/14
Hollow Position hold 3 x :20sec
Superman hold 3 x :20sec
3 rounds
10 HSPU
15 sit-ups
10 strict shoulder press
15 pull-ups
10 push press (same weight at strict press)
15 box jumps

Thursday, 8/14/14
Straight leg DL 5 x 5
For Time - can mix & match reps and order of exercises
40 pull-ups
80 jumping lunges
20 sit-ups
30 bent over rows
50 back squats
40 sit-ups

Friday, 8/15/14
3 rounds - 1 min each station
Row machine / tread / bike
KB swings
jump rope
med ball toss
plyo push-ups (from floor / bar / bench)
v-sits

Saturday, 8/16/14
5 rounds
1 lap run
50m bear crawl
20 burpees
10 pull-ups

Monday, 8/18/14
Back Squat 5-5-3-3-1-1 (3 second count going down, 3 second count at bottom)
For Time
40 box jumps
40 push-ups
40 KB swings
40 pull-ups / 80 rows
40 wall balls
40 mountain climbers

Tuesday, 8/19/14
Bench Press 5 x 5 
4 rounds
1 lap run
10 lateral jumps
10 KB swings
20 sit-ups
20 pistol squats (10/leg)

Wednesday, 8/20/14
Good Mornings 3 x 15
Jump squats 3 x 25
For Time
21-18-15-12-9-6-3
dead lifts**
HSPU**
30 sec plank
**repeat dropping 3 reps each round**

Thursday, 8/21/14
For time
100ft walking lunge (down and back across gym)
50 push-ups
200m run
25 toes to bar
25 rows / pull-ups
50 box jumps
200m run
25 goblet squats
25 rows / pull-ups
50 sit-ups
200m run

Friday, 8/22/14
For Time
120 Jumping Jacks / Jump Ropes
60 sit-ups
30 bar facing burpees / 30 push-ups, 30 squats, 30 forward jumps
15 thrusters
100 JJ / JR
50 sit-ups
20 bar facing burpees / see modification above- 20 of each
12 thrusters
80 JJ / JR
40 sit-ups
10 bar facing burpees / see modification above- 10 of each
9 thrusters

Saturday, 8/23/14
For Time
4 lap run
100 KB swings
100 squats
4 lap run