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Kirkwood

Tempo Strength + 20 Min EMOM

Friday, September 6

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: 

5 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**

  • = 25 Reps Total 

 

Followed By:

20 Min EMOM KB Focus: = 5 RNDS 

  • 5x (Each Side) KB Plank Rows (on parallettes)  R:(45+/40+) W:(35+/30+) KB Bent Row B:(35+/30+)
  • 10x 2 KB Push Press R:(30+/25+) W:(25+/20+) B:(20+/15+ or goblet)  **lighter KBs to focus on fast, powerful movement 
  • 20x KB Swings OR 10x 1KB Straight Leg Deadlift R:(60+/53+) W:(45+/40+) B:(35+/30+)
  • 5x (Each Side) Goblet Lateral Squat R:(45+/35+) W:(35+/25+) B:(Bodyweight)

Details

Date:
Friday, September 6
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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