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10 Min. Tempo Strength + 20 Min. KB Complex

Wednesday, May 5

10 Min. Tempo Strength + 20 Min. KB Complex AMRAP

10 Min. Tempo Strength:   4 Rounds – Alternating Bent Row and Single Leg Deadlift, :15 sec rest/shake out between sets

  • KB Bent Row: Tempo 1/1/3/0

    • 5 Reps On 1/1/3/0 Tempo = :25 Right / :5 Switch Sides / :25 Left

  • Single Leg Deadlift Progression (Assisted – BW Reaching – Offset KB): Tempo 3/1/1/0

    • 5 Reps On 3/1/1/0 Tempo = :25 Right / :5 Switch Sides / :25 Left

20 Minute KB Complex AMRAP (As Many QUALITY Rounds As Possible):

  • ½ group start with Run:  R: Leyden St. Run W/B: Parking Lot Loop  (Non-Impact:  1 min. Bike @ 300W+), ½ group start with the complex

  • For the Complex: 4 Rounds straight through, adding on an additional rep with each round.

  • After the 4th RND Repeat Run (or bike – campers can bring bike out to their spot if need be)

  • After you complete the run you start the complex again at the top.

  • R(53+/45+)  W(45+/35+)  B(35+/25+)

 

RND 1: 1x Straight Leg Deadlift, 1x Goblet Clean, 1x Goblet Squat, 1x Goblet Push Press

RND 2: 2x Straight Leg Deadlift, 2x Goblet Clean, 2x Goblet Squat, 2x Goblet Push Press

RND 3: 3x Straight Leg Deadlift, 3x Goblet Clean, 3x Goblet Squat, 3x Goblet Push Press

RND 4: 4x Straight Leg Deadlift, 4x Goblet Clean, 4x Goblet Squat, 4x Goblet Push Press

RUN, REPEAT

Details

Date:
Wednesday, May 5
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