FitZone Atlanta

2135 Defoor Hills Rd Ste. N.
Atlanta, Georgia 30318

At the corner of Hills Ave and Defoor Hills Rd.
(404) 351-3751
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02.05.10
Friday 05:28am

WOD-Chest/Shldrs/Biceps

Workout of the Day • Posted by FitZone Atlanta
3sets:
Ring Press  15
Close Grip Incline Bench  (115/55) 15
Close Grip DB Press  (30/15) 30 sec
Plyometric Pushups 15
Mountain Climbers  45 secs
 
3sets:
DB Standing Shoulder Press  (30/15) 12
Crab Walk/ Bear Crawl Combo  (Distance) 
Lateral Moving Plank  (Distance)    
Standing "Oblique" Plate Swings  (35/25) 8/8
25 Dbl/Unders or 400M Row

ABWERKZ Friday 40

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02.04.10
Thursday 05:35am

The Bear

Workout of the Day • Posted by FitZone Atlanta

7 Rounds/7 Sets 95/65#

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Must Hold Bar for each round of 7 -Punishment 200m run

ABWERKZ Wednesday 50 Reps


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02.03.10
Wednesday 05:00am

WOD-Back/Bicep/Pull focus

Workout of the Day • Posted by FitZone Atlanta
3 sets:
Bent Over row  ( 135/55) 12
Kipping Pull ups  15
Reverse Hypers on Stability Ball (medicine ball optional)  10
25 Dbl/Unders or 250 singles
 
2 sets:
Reverse "Recline" Pull-ups (rings or straight bar)  12
Renegade Row (25/12) 10/10
Ring Curls  15
Row/Curl Combo  250M  or  20 Box jumps & 20 Dbl Hammer Curls (25/12)  

ABWERKZ Wednesday 60 TBA

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02.02.10
Tuesday 05:00am

WOD

Workout of the Day • Posted by FitZone Atlanta
3 Sets:
Front Squat & Press 12  (95/55lbs)
Step ups 15/15 
Duck Walks (Distance) or Wall-sits 1 min
Jumping Jacks 50
 
2 Sets:
Stability Ball Rotations (Adductors) 30 sec
Hip Thrust 15 (Stability ball optional)
Stability Ball pull-ins 12
Heel raises (calf Raises) 3x10 inward/outward/straight
Ladder Drill (ali shuffle/lateral in and out) 45 secs

ABWERKZ Tuesday - 70 Reps

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02.01.10
Monday 06:09am

WOD

Workout of the Day • Posted by FitZone Atlanta

3 Rounds

DB Press Close Grip 30 secs

Mtn Climbers 30 sec

Reverse Lunges 15/15

100 Singles (Jump Rope)

Burpees w/ 2 pushups

Floor Sweepers 12

Plate Oblique Swings 8/8

ABWERKZ Monday 80 Reps


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