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Strength Rounds

November 4, 2019



Mobility Series: 5 Minutes




Strength Rounds: 30 Minute Time Cap

 R: 4 RNDS W/B: 3 RNDS

Complete Exercises in blocked grouping before moving to the next block.


Block A: (Pull Up Bar Side) 

  • 1A: 8x 2KB Suitcase Deadlift  R:(60+/53+) W:(45+/40+) B:(35+/30+)
  • 2A: 8x Pull Up or Chin Up R: Non-Assisted/Weighted W:Band  B: Band or TRX Pull Up
  • 3A: 8x Band Pull Aparts (Green or Red Band)


Block B: (Red Wall Side)

  • 1B: 8x (ES) 2K Suitcase Split Squat R:(53+/45+) W:(45+/35+) B: Goblet (35+/25+ or bodyweight)
  • 2B: Push-Ups R:10x Tennis Ball/Weighted  W: 8x to Blue Block B: 5x Negatives
  • 3B: 8x (Each Side) Yoga Block Bird Dogs 


Early Finisher: Mini Band Hip Board AMRAP

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



November 4, 2019
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2191 College Ave NE
Atlanta, GA 30317 United States
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