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Kirkwood

Strength Rounds

Monday, September 9

Newbie Day 1

VETS:

Mobility Series: 5 Minutes

 

  • Balance Reach/Hinge Drill with Yoga Block 5x (ES) in multiple directions 

 

 

Rounds for Time: 30 Minute Time Cap

W: 4 RNDS R: 5 RNDS B: 3 RNDS

Complete Exercises in grouping before moving to the next grouping.

 

Couplet:

  • Hip Dominant:  8x 2KB Suitcase Deadlift  R:(60+/53+) W:(45+/40+) B:(35+/30+)
  • Vertical Pull: 8x Pull Up or Chin Up R: Non-Assisted/Weighted W:Band  B: Band or TRX Pull Up

 

TRI Set:

  • Knee Dominant: 8x 2KB Squats (Assessment Weight) 
  • Horizontal Pull: 8x (Each Side) KB Bent Row R:(53+/45+) W:(40+/35+) B:(25+/20+)
  • Anti-Rotation Core: 8x (ES) Plank Reaches – Elbow Plank Reaching with one arm at a time to cone 12 inches away.

 

Early Finisher: Mini Band Hip Board AMRAP

  • Down & Back Monster Walks: Bent Leg, Straight Leg 

Details

Date:
Monday, September 9
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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