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Old 4th Ward

Assessment: Max Plank Hold

Thursday, May 20

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 forearm plank. On go, they will maintain a plank as long as they can keep their hips in line with their shoulders. They will call out time once they can no longer hold or break form (hips go higher than their shoulders or lower than their shoulders)


20 Minute AMRAP: Unilateral


8x (Each Side) Staggered Stance Deadlift (using 1 KB)

8x (Total 4 / Side) Single Arm Floor Press

8x (Each Side) Goblet Bulgarian Split Squat B:(25+/15+) (go no KB, if needed)

8 x Negative Tricep Push Ups (4 sec down 1 sec up) [adv: Yellow Bar Dips] 


Alternate b/t: Each RND

Indoor: 200 meter Row / 15 cal Bike

Outdoor: Parking Lot Lap

@home: 40 Jumping Jacks 


10 min Conditioner: 

5 Rounds / 4 Rounds / 3 Rounds 

20 KB Swings

10 Rocket Jumps (Adv: Broad Jumps) 

10 Lemon Squeezes (Adv: V-ups)


Thursday, May 20
View Calendar:


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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