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Old 4th Ward

Couplets Then AMRAP

Thursday, February 14

Get Through Couplets then AMRAP


Power Couplets

– Goal to recruit more muscle fibers by pairing a strength move with a power move.

– Get through 4 sets alternating between couplets.

Couplet 1

    –    8x 2 KB Heavy Suitcase Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)

    –    2x Broad Jump (for max distance)

Couplet 2

  • 8x 2 KB Front Squat R:(53+/40+) W:(40+/30+) B:(30+/20+)
  • 5x Box Jumps B: Power Step Ups (Each Leg)  



  • Goal 14 minutes of pure good old fashion work.
  • Run To the Beltline Sculpture  
  • 2 x Rope Climbs or 2 x Sandbag Seated Pulls (width of the gym)  or Max unassisted Pull ups
  • 1 KB Snatch (swing or dead): R:12, W:10, B:8 (total)


Thursday, February 14
View Calendar:


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