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Kirkwood

Sprint Conditioning Assessments + 20 Min Strength Rounds

December 12, 2019

Sprint Conditioning Assessments: – Campers Choice – Pick one, you test the other the following week.

  • Spend 1-2 Minutes letting members Bike or Row at an easy pace to get warm on Machine. This could be a pick drill on ERG or lite pedal on bike.
  • 10 Minute Max for Entire Class: Rest when done or until your turn.
  • :30 Airbike Max Cals (Set Timer. Record Cal Scores. This will Floor Folks)
  • 2 Minute ERG Max Meters (Set Timer. Record Meter Scores)

 

Finish The Day With:

20 Min Strength Rounds: W: 3+ RNDS R: 4+ RNDS B: 3+ RNDS

  • 5x (ES) Single Leg Deadlift  R:(45+/35+) W:(35+/25+) B:(Bodyweight/Wall Reach) P: Staggered Stance
  • 5x Pull Ups: R: Strict Unassisted/Weighted  W: Band/Jumping Negatives B: Band or TRX 
  • 5x (ES) Skater Squats R: 2 DBs10 W:1 DB10/8  B:TRX 

Details

Date:
December 12, 2019
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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