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Kirkwood

Tempo Strength + 20 Minute Contrast Training EMOM: 4 Rounds 

Thursday, October 17

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

 

Station 2:

20 Minute Contrast Training EMOM: 4 Rounds 

  • Min 1: 5x 2KB Squats: (Assessment Weight) 
  • Min 2: Reps: R:15x W:12x B:10x Wall Balls: WEIGHT OPTIONS =  R:20 W:15 B:12
  • Min 3: 30x Double Unders or 90x Singles 
  • Min 4:  5x Pull Ups or Chin Up R: Non-Assisted/Weighted W:Band  B: Band or TRX Pull Up
  • Min 5: Reps: R:15x W:12x B:10x Kneeling Med Ball Slams: WEIGHT OPTIONS =  R:20 W:15 B:12 
    • (Focus on Lengthening and working through the LATS) 

Details

Date:
Thursday, October 17
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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