fbpx
Loading Events

« All Events

  • This event has passed.

Old 4th Ward

23 min Strength Ladder

Thursday, April 29

Ladder of exercise #1 and complete exercise #2 between each rung of the ladder

Up by 1 rep: 1 – 5 – 1  Single Arm Press Ladder (ea side) + 5 Heavy Goblet Cleans 

Up by 2 rep: 2 – 8 – 2  Goblet Squats + 8 KB Deadlift High Pulls

Up by 1 rep: 1 – 5 – 1  Single Arm Floor Press (ea side) + 20 Mtn Jacks

Up by 2 rep: 2 – 8 – 2 Suitcase Side Lunges (total) + 20 KB Lateral Toe Touches (total)

 

Example: 1 Press (right), 1 Press (left), 5 cleans, 2 Press (right), 2 Press (left), 5 cleans, 3 Press (right), 3 Press (left), 5 cleans…

 

11 min Finisher: 

:30 sec each exercise 

1 Arm Clean (right)

1 Arm Clean (left)

Ninjas 

:15 sec rest 

1 KB Thruster (right)

1 KB Thruster (left) 

 Mountain Climbers 

:15 sec rest 

1 KB Bent Over Row (right) [adv: 1 Arm Gorilla Row]

1 KB Bent Over Row (left) [adv: 1 Arm Gorilla Row]

Rocket Jumps

-rest :30 sec and repeat-

Details

Date:
Thursday, April 29
View Calendar:
,

Location:

Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
+ Google Map

Kirkwood = Red | O4W = Teal | All other events = Blue

© 2021 FitWit | Website by Dabbled Studios Web Design | Website Info | Log in