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Grounded Flight – 30 Min Partner Strength Workout: “I Go, You Go”

Thursday, April 1

Grounded Flight – 30 Min Partner Strength Workout “I Go, You Go”:

One partner works reps of strength/march while the other holds iso position. Switch with partner, repeat.  Move on to the next Terminal.

TERMINAL 1:

P1:  5 x 1 KB Offset Racked Stepback Lunge >> Racked Carry x 10 steps each leg, switch sides and repeat  R(53+/45+) W(45+/35+) B(30+/25+ or BW)

P2:  Bear Crawl Hold R: Bear Crawl

TERMINAL 2:

P1:  5 x 1 KB Suitcase DL >> Suitcase Carry x 10 steps each leg, switch sides and repeat R:(53+/45+) W:(45+/35+) B:(35+/25+)

P2:  Plank Hold

TERMINAL 3:

P1:  5 x ½ Kneeling Bottom Up Press >> Bottom Up Racked Carry x 10 steps each leg, switch sides and repeat  R:(25+/20+) W:(20+/15+) B:(15+/10+)

P2:  Glute Bridge Hold

ONLINE/AT HOME WORKOUT:

Min 1-2: Strength Move & Carry (or March if limited space)

Min 3: ISO Hold

Move from one terminal to the next. Repeat 3 rounds.

TERMINAL 1:

Min 1-2:  5 x 1 KB Offset Racked Stepback Lunge >> Racked Carry x 10 steps each leg, switch sides and repeat  R(53+/45+) W(45+/35+) B(30+/25+ or BW)

Min 3:  Bear Crawl Hold R: Bear Crawl

TERMINAL 2:

Min 4-5:  5 x 1KB Suitcase Deadlift >> Suitcase Carry x 10 steps each leg, switch sides and repeat R:(53+/45+) W:(45+/35+) B:(35+/25+)

Min 6:  Plank Hold

TERMINAL 3:

Min 7-8:  5 x ½ Kneeling Bottom Up Press >> Bottom Up Racked Carry x 10 steps each leg, switch sides and repeat  R:(25+/20+) W:(20+/15+) B:(15+/10+)

Min 9:  Glute Bridge Hold

Details

Date:
Thursday, April 1
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