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Kirkwood

Stations

Monday, April 1

 

Station 1: 18 Min Partner Supersets

 

  • 5 Rounds Each: Finish All 5 RNDS before moving to next Superset.
  • Use Weights From Assessment Board
  • Partner “I Go You Go” Partner 1 Does both Movements back to back before Partner 2 Goes.
  • Rest As Needed to Challenge Weights

Superset 1:

5x 2KB Squat – Use Weights from Assessment Board

10x Straight Leg Deadlifts R:(60+/53+) W:(45+/40+) B:(35+/30+)

Superset 2:

5x 2KB Strict Press  – Use Weights from Assessment Board

5x (Each Side) KB Bent Row R:(60+/53+) W:(45+/40+) B:(35+/30+)

 

Station 2: 12 Min EMOM – Aka “The S.O.B”

1st Min:  10 (Each Side) Goblet Stepback Lunge 

2nd Min: 10 Push Ups W: Blue Block or Tennis Ball B: Negatives 1/2 Reps R: Tennis Ball

3rd Min:  10 (Each Side) Single Arm Push Press

White/Red Level 10 Reps = 40 Each

Blue (Newbies) Level 8 Reps = 32 Each

Details

Date:
Monday, April 1
View Calendar:
,

Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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