fbpx
Loading Events

« All Events

  • This event has passed.

Kirkwood

Tempo Strength + 15 Min EMOM Lower Body/ Jumping Focus

Thursday, September 19

Station 1:

 

12 Minute Tempo Strength:

1 Minute Rest BTWN  KB Row & Straight Leg Deadlift

 

KB Bent Rows: TEMPO 1/1/3/0 R:(53+/40+) W:(40+/35+) B:(25+/20+)

4 RNDS: 5 Reps On 1/1/3/0 Tempo = :25 Work + :5 Rest/Switch Arms = :30 / Side, Repeat on other side = 1  Minute RND

  • :15 Rest BTWN RNDS (reset clock)

  • 4 RNDS = 20 Reps Total

 

KB Straight Leg Deadlift: TEMPO 4/2/4/0 R:(60+/53+) W:(45+/40+) B:(35+/30+)

 

5 RNDS:  4 Reps On 4/2/4/0 Tempo = :40 Work / :20 Rest  = 20 Reps Total

  • Keep clock running for this

 

Followed By:

3 Min: Load Absorption Drills – “We Absorb Load with A Bent Knee

  • Talk, Prep, Drill

  • DRILL:  Altitude Drops (Off of Plates 15#,25#,45#, Low Red Boxes, Curb)

    •  5x 2 Feet,  5x SL Right, 5x SL Left

 

Station 2:

 

15 Min EMOM Lower Body/ Jumping Focus: = 5 RNDS

Min 1: 10x Heavy Goblet Clean R:60+/53+ W:45+/40+ B:35+/30+

 Min 2:  Box Jumps Rx 10 Wx 8 Bx 5 (The Right Box Height you should Land Softly)

  • Non-Jumpers: Power Step Ups 5x Each Leg

Min 3: :30/:30 (Work/Rest) Jump Rope Practice Double Unders Non-Jumpers: Bike x :30 sec

Details

Date:
Thursday, September 19
View Calendar:
,

Location:

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

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

© 2019 FitWit | Website by Dabbled Studios Web Design | Website Info | Log in