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Kirkwood

Tempo Strength + 15 Min EMOM Lower Body / Jumping Focus

Tuesday, August 20

Station 1:

12 Minute Tempo Strength:

  • 1 Minute Rest BTWN TRX Row/ Pull Up & Push Up

Partner Up for Pull Up/TRX

4 Rnds of 5/:5 Second Reps On 3/1/1/0 = :25 Work a RND 20 Total Reps

  • :5-:8 Sec Rest/Switch Partners =  20 Reps Total

TEMPO 1/1/3/0 W/B: Band Assisted (blue, red or purple bands only)/jumping negatives/TRX Row R: Pull Up

No Partner on Push Ups

Work 5 x :6 Second Reps On 2/2/2/0 = :30 Work / Rest :30 = 1 Minute RND / 5 RNDS = 5 Minute Total / 25 Reps

TEMPO 2/2/2/0  Push Ups: R: Tennis Ball Depth/weighted W: Yoga Block Depth B: Negatives (down for :2 sec/hold for :2 sec/drop to knees and press up for :2 sec)  **When form starts to fail, move up to TRX chest press**

 

Followed By:

3 Min: Load Absorption Drills – “We Absorb Load with Bent Active Knees”

 

  • Practice vertical jumps 5-10 reps

 

 

Station 2:

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

Min 1: 10x Block Jumps (Each Side)  Non-jumpers: 15/20 x KB swings

Min 2: 10x Heavy Goblet Clean R:60+/53+ W:45+/40+ B:35+/30+

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

 

Details

Date:
Tuesday, August 20
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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