October 17th, 2016


October 17th, 2016

Monday Madness!

DGA! We had a lot of our members preform in the competition over the weekend, so if you see any of them, make sure you give them a high five and tell them how awesome they did! Including our head coach, Eric, who WON the Male RX division! We are so proud of ALL of our athletes!

I hope everyone comes in today ready to start off another awesome week!



A. Back Squat 4 x 6 @ 32×1 rest 2-3min “Build”
5 sets
18 WB
25 DU or 10 calorie row
Sled push (fast and light)
rest 60-90 sec
Optional Sweat Session
400m run
rest 1:15 min x 3
Cool Down


A. Hang Snatch + Snatch Build to a tough single for the day
B. Back Squat 4 x 6 @ 32×1 rest 3 min “Build”
4 sets
10 cals AB
10 KBS
10 Burpee
10 KBS
10 burpee
rest 2 min
**recovery pace for competitors of South Ga Throwdown
**Tough pace for athletes that did not compete
Cool down