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Old 4th Ward

Assessment: Max Hollow Hold 

Tuesday, May 18

As campers come in, make sure to give them their previous scores or a goal to achieve. After Warm up campers will get into position to execute a hollow hold as long as they can maintain contact with their lower back on the ground. They will choose 1 of 3 positions 

  1. 1 Leg extended, 1 bent  and hands by their hips 
  2. Both legs extended and hands by their hips 
  3. Both legs extended and arms extended overhead 

On ready set go, campers will go into the position of choice and hold as much tension as they can for as long as they can. They should yell out: “time” when they can no longer hold tension and trainers will tell them how long they held their hold. Have them document their time for themselves and we will do the same. 

 

Then:

 

Get It Right, Get it Tight! 

4 x 5 min RNDS with 2-min rest between RNDS 

 

ROUND 1: 5-MIN 

Parking Lot Lap (outside) / 250m Row (inside) / @home: 40 Speed Jacks

50 Double Unders / 150 singles / 100 singles 

Then AMRAP for remaining time: 

15 KB Deadlift Goblet Cleans  

5 Burpees 

 

ROUND 2: 5-MIN

Parking Lot Lap (outside) 250m Row (inside) / @home: 40 Speed Jacks

50 Double Unders / 150 singles / 100 singles 

Then AMRAP for remaining time: 

15 Slam Balls /@home: 16 Jumping Lunges (total) 

5 Burpees

 

ROUND 3: 5-MIN

Parking Lot Lap 250m Row (inside)/ @home: 40 Speed Jacks

50 Double Unders / 150 singles / 100 singles 

Then AMRAP for remaining time: 

10 KB Deadlift Goblet Cleans

5 Burpees 

 

ROUND 4: 5-MIN 

Parking Lot Lap / 250m Row (inside) / @home: 40 Speed Jacks

50 Double Unders / 150 singles / 100 singles  

Then AMRAP for remaining time: 

10 Slam Balls / @home: 12 Jumping Lunges (total) 

5 Burpees

Details

Date:
Tuesday, May 18
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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