857 Hickory Flat Hwy, Canton, GA

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Wod/Blog

Labor Day Workout 2017

September 4, 2017
  If you are unable to make the workout, next best option is to donate. We want to help our friends and neighbors in Houston and on the coast that have been affected by Hurricane Harvey. There are hundreds of gyms that have been destroyed by this hurricane and will need help rebuilding. Some are currently 6 ft. under water, others will need to rebuild from the ground up . . . and the storm is not over. We have joined forces wi

Driven Fitness – Sat 6.10.2017

June 10, 2017
Partner WOD With a partner, complete the following for time: 100 partner burpee wall balls (perform a burpee immediately after throwing the ball and before catching it from your partner’s toss) 200M walking lunge relay with medicine ball (1 partner holds the med ball, the other partner lunges; switch at any time) 300 Double-Unders (or 400 single unders) 400M Med-Ball Relay Run (both partners run, 1 holds the med ball, switch at any tim

Driven Fitness – Fri 6.9.2017

June 9, 2017
  Warm up Pizza Pie or Coach’s choice   Skill Practice 3 rounds of :40 work, :20 rest KB sumo deadlift Single arm half kneeling DB/KB press (20 seconds each arm) Hollow body hold   Metcon Partner WOD Run 400M together (within arms’ distance), Then 2 rounds of 50 foot partner wheel barrow OR piggyback carry (25’ each partner) 50 air squats 50 sit-ups 50 burpees *only 1 p

Driven Fitness – Thurs 6.8.2017

June 8, 2017
Skill Practice 12 minute EMOM Minute 1 – jump rope practice x 45 seconds Minute 2 – 5 ring rows + 5 ring outs Minute 3 – 5-10 push-up negatives (lower for 3 counts) Minute 4 – 30 Russian twists (15 each side)   Metcon Complete for time: 21 alternating single arm DB ground to overhead 21 sit-ups 100M run 15 alternating single arm DB ground to overhead 15 sit-ups 100M run 9 alternating singl

Driven Fitness – Wed 6.7.2017

June 7, 2017
Warm Up 5-4-3-2-1 reps for quality Good mornings Air squats Push-ups Sit-ups   Skill Practice 10 minutes of Handstand / inversion progression   Metcon 3 rounds for reps of 40 seconds of work, 20 seconds of rest at each station: Squat jump front/back (scale with squat with calf raise) Reverse crunches Perfect push-ups Lateral plate jump overs (scale with plate jumps) Alternating single leg V sit-up

WOD – Tues 6.6.2017

June 6, 2017
Context: Mental Toughness Mobility: Shoulder Skill Practice Warm Up: Spend 8 minutes testing your max depth strict HSPU for one rep, or 3 reps if you can go head to floor or lower. Strength: 1-1-1-1-1-1-1 Power Snatch (7 sets of 1 rep, increase weight with each set to max) Super Set: None. Metabolic Conditioning: “Goose“ For time 21 power snatch (Health: 35lb / Athletic: 65lb* / Performance: 95lb) 9 lateral burpees over bar 15 snatch

Driven Fitness – Tues 6.6.2017


  Warm Up Farmers and lumberjacks or Coach’s choice   Skill Practice EMOM for 8 minutes: Minute 1 – front foot elevated split squat x 5 reps/leg Minute 2 – strict pull-ups x 8 reps (scale with Toe-Assisted on low bar NOT bands)   Metcon 6 minute AMRAP 12 kettlebell swings 12 box jumps Rest exactly 3 minutes, then 6 minute AMRAP 12 kettlebell sumo deadlift high pulls 12 dips on box

WOD – Fri 6.2.2017


Context:   Competition Mobility: Ankle Skill Practice Warm Up: Spend 10 minutes working on handstand, handstand walking, and kipping handstand push up drills. Strength: none Super Set: none Metabolic Conditioning: “Kid Dynamite”            For time. 5 rounds. 25 Push Press (Health: 45lb, Athletic*: 55lbs, Performance: 75 lb) 50 Double Unders (Health: 100 singles, Athletic: 30 DU counting attempts, Performance: 50 DU) *Wom

WOD – Mon 6.5.2017

June 5, 2017
Context: Competition Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working on 3-4 sets of GHD sit up progressions or strict toes to bar progressions. Strength: none Super Set: none Metabolic Conditioning: “Testify“ For time. 5 rounds 12 back squats (Health: 55lb / Athletic: 85lb* / Performance:135lb) 8 chest- to-bar pull-ups (Health: band assisted) 12 dumbbell hang power snatches (Health: 20lb / Athletic: 30lb* / Performance

Driven Fitness – Mon 6.5.2017


Warm Up “Baby Annie” 10-8-6-4-2 Double unders (scale with Double the number of single unders) Sit-ups Then, calf stretches   Skill Practice 8 minutes of deliberate practice with minimal rest Suitcase deadlifts x 6 reps each side Single arm Ring rows x 6 reps each arm Side plank x 30 seconds each side   Metcon Tabata partner battle rope – partners alternate the work time on the battle ropes

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