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Kirkwood

Interval Training: Strength/Cardio/Core

Wednesday, October 2

Mobility Series: 5 Minutes

 

Shoulder Prehab: 6 Minutes to Complete 

○ 2 sets x 10 reps with a 5 second lower 

○ Use 2.5-10 lbs Plates on PVC – progress accordingly 

○ Weight: Mini 3 lbs Dumbbells 

○ Flexion (RPE 6/10) 10-12 Reps 

○ Abduction (RPE 8/10) 12-15 Reps 

○ External Rotation (RPE 10/10) 15-20+ Reps 

 

Interval Training: Strength/Cardio/Core:

Each station will last 6 min with a 1 min rest after each station. The station will be split into 3 min of strength, 2 min of cardio, and 1 min of core, switching from each exercise with no rest between. The goal is to be able to get 3 rounds of the strength exercise every 3 min piece.

 

10x Straight Leg Deadlift / rest repeat->  1st White Mail Box Run -> Hollow Hold

  • R:(60+/53+) W:(45+/35+) B:(35+/25+)

10x Goblet Split Squats/Each Side / rest repeat ->  1st White Mail Box Run -> Superman Hold

  • R:(53+/45+) W:(45+/35+) B:(35+/25+ or Bodyweight)

10x KB Row/Each Side / rest repeat ->  1st White Mail Box Run -> Side Plank Hold Right

  • R:(53+/45+) W:(45+/35+) B:(30+/20+)

10x 1 KB Push Press/Each Side / rest repeat ->  1st White Mail Box Run -> Side Plank Hold Left

  • R(35+/25+) W:(30+/20+) B:(25+/15+)
  • No Impact: Air Bike 2 Min :30/:30 Hard/Easy I.E: 400 Watts / 200 Watts 
  • RED LEVEL PROGRESSIONS: Star Side Plank, Weighted Superman, Full Hollow, 

Details

Date:
Wednesday, October 2
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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