fbpx
Loading Events

« All Events

  • This event has passed.

Kirkwood

STRENGTH ROUNDS

Friday, June 12

STRENGTH ROUNDS:  30 Min to Complete Number of Rounds

 

The Why: Focus on our major functional movement patterns with a chance to build strength in those patterns.  The goal is to challenge your progression.  Do not rush through the work, build in rest.  Slow movements down to make them more challenging with tempo work.

 

White: 4 Rounds  Red: 5 Rounds  B: 3 Rounds

** Rest as much as you need. Try to complete your number of rounds in the 30 minute time window

 

If you can’t grab a Kettle Bell from the gym, no worries. The workouts can still work without equipment or by using a household item. Think about heavy bags, water jugs, etc. Be creative but safe!

 

  1. Knee Dominate: 8x (Each Side) Stepback Lunge or Skater Squat ( BW–Weighted)

  2. Push:  6x (Each Side) 1 Arm Floor Press (DB or KB)

    1. Non-Equipment: 10x Push Ups  (Negatives -> Yoga Block/Boggle Box -> Tennis Ball)

  3. Hip Dominate: 6x (Each Side) Single Leg Deadlift Progression (Assisted — BW Reaching –Weighted)

  4. Pull: 8x (Each Side) KB Bent Row or Use Item from home i.e. Gallon Jug Non-Equipment Option:  12x Prone Press

  5. Core: 6x (Each Side) Bird Dog

 

  • Once you finish your number of rounds if there is time left go for a walk around the block.

Details

Date:
Friday, June 12
View Calendar:
,

Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
+ Google Map

Kirkwood = Red | O4W = Teal | All other events = Blue

© 2020 FitWit | Website by Dabbled Studios Web Design | Website Info | Log in