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Old 4th Ward

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Friday, January 22

 6 min Sprint AMRAP

Increase the primary exercise by 1 rep with each round / Rest 90 sec b/t AMRAPS

 

1) Primary exercise: 2 KB Thrusters (@home: 1 KB Goblet Thrusters) 

  20 x Mtn Climbers (each side)

  10 x Toe Touches 

 

90 sec rest

 

2) Primary exercise: 2 KB Clean (@home: 1 KB Goblet Clean)

20 x High Knees (each side)

10 x Bicycle Crunches (each side) 

 

90 sec rest

 

3) Primary Exercise: 2 KB Suitcase Step Back Lunge (@home: 1 KB Suitcase or goblet step back lunge) [per side]

20 x Speed Jacks

10 x Hollow Body Crunches

 

90 sec rest

 

8 min Core and Glute Finisher

30 sec Clam Shells (right)

30 sec Clam Shells (left)

30 sec Side Plank Hip Dips (right)

30 sec Side Plank Hip Dips (left)

30 sec Prone Donkey Kicks (right)

30 sec Prone Donkey Kicks (left) 

30 sec Plank

30 Sec Hollow Hold 

-repeat 1 more time- 

Details

Date:
Friday, January 22
View Calendar:
,

Location:

Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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