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Kirkwood

Tempo Strength + 15 Min EMOM Power Focus

Tuesday, October 22

12 Minute Tempo Strength:  Goblet Squat & Push Up

  • 1 Minute Rest BTWN Goblet Squat & Push Up

 

Goblet Squat: 

5 RNDS:  4 Reps On 4/2/4/0 Tempo = :40 Work / :20 Rest  R(53+/45+) W(45+/35+) B(35+/25+) or Bodyweight/TRX

  • = 20 Reps Total

Push Ups: 

4 RNDS:  5 Reps On 5/1/1/1 Tempo = :40 Work / :20 Rest R: Tennis Ball Depth/Weighted W: Yoga Block Depth B: Negatives (down for :5 sec/hold for :1 sec/drop to knees and press up for :1 sec)  **When form starts to fail, move up to TRX chest press**

  • = 20 Reps Total 

 

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 se

Details

Date:
Tuesday, October 22
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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