fbpx
Loading Events

« All Events

  • This event has passed.

Old 4th Ward

Build The Chain

Thursday, October 10

Vets: Build the Chain – 25 min 

For every set, they will perform all the exercises of the previous set and ADD another exercise

(i.e. set 1 is 1 exercise, set 2 is 2 exercises back to back, set 3 is 3 exercises back to back, and set 4 is 4 exercises back to back). They will rest as needed between sets and swap out bells between chains. They can start with whichever chain they prefer and go in any order they like through the 3 chains for 25 min. 

 

Chain 1: Press

Set 1: 8 1-Arm Clean and Press (total) 

Set 2: Repeat + 8 2 KB Push Press (total) 

Set 3: Repeat + 8 Push Ups 

Set 4: Repeat + 30 Sec High Plank Hold

 

Chain 2: Deadlift

Set 1: 8 Sumo Deadlifts (using 1 or 2 bells) 

Set 2: Repeat + 8 2KB Bent Over Rows 

Set 3: Repeat + 8 Single Leg Deadlifts (or staggered stance) (total)

Set 4: Repeat + 30 Sec Hip Bridge Hold

 

Chain 3: Squat

Set 1: 8 Front Squats 

Set 2: Repeat + 8 1-arm KB Squats (total)

Set 3: Repeat + 8 Single Leg Squat (total) (assisted using JG or rig post)

Set 4: Repeat + 30 Sec Wall Sit  

 

5-min finisher (everyone together as a group)

KB Swing x 20 sec

Goblet Rack Hold x 20 sec (use swing bell) 

Rest x 20 sec

Repeat for a total of 5 RNDS

Details

Date:
Thursday, October 10
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

© 2019 FitWit | Website by Dabbled Studios Web Design | Website Info | Log in