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Kirkwood

Intervals & E.M.O.Ms 

Friday, November 15

Stations: 6 Minute Intervals & 6 Minute E.M.O.Ms  1-1:30 Seconds off Between Stations.

Station 1: Rowing Intervals – 6 Minutes :30/:30 (Stereo) 

:30 Easy Row / :30 2K Pace 

R:(2:00/1:45)(2:10/1:55) W:(2:10/1:55)(2:15/2:00) B:(2:15/2:00)(2:30/2:15)

 

Station 2: E.M.O.M 1 – 6 Minutes (Pull Up Bar Area) 

Minute 1: 2 Options 

  • Option 1: KB Swings R: 20x(60+/53+) W: 15x(45+/40+) B:12x(35+/30+)
  • Option 2: KB Straight Leg Deadlifts R: 15x(60+/53+) W: 12x(45+/40+) B:10x(35+/30+)

Minute 2: 5x Chin Ups/Pull Ups  R: Strict/Weighted W: Band B: Band or TRX

 

Station 3: Air Bike Intervals – 6 Minute :20/:10 x 12 RNDS  (Bikes Outside If Possible) 

– Switch With Partner every :20/:10  (6 RNDS Each) R: 700+/600+ W: 500+/400+ B:400+/300+

– Partner up with similar height

 

Station 4: E.M.O.M 2 – 6 Minutes (Red Wall Area)

Minute 1: 8x(Each Side) Split Squat Progression: (Below)

  • TRX -> Bodyweight -> Goblet R:(60+/53+) W:(45+/40+) B:(35+/30+)

Minute 2: 8x(Each Side) ½ Kneeling KB Strict Press R:(45+/35+) W:(35+/25+) B:(25+/20+)

Details

Date:
Friday, November 15
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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