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Kirkwood

Tempo Strength + 20 Minute EMOM

Friday, February 28

12 Minute Tempo Strength:  Goblet Squat & Push Up

  • 1 Minute Rest BTWN Goblet Squat & Push Up

 

Goblet Squat: 

5 RNDS:  4 Reps On 4/4/1/1 Tempo = :40 Work / :20 Rest  R(53+/45+) W(45+/35+) B(35+/25+) or Bodyweight/TRX

  • = 20 Reps Total

Push Ups: 

5 RNDS:  4 Reps On 3/2/3/2 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:

 

20 Minute EMOM: 4 Rounds 

Min 1: 8x (E.S.) KB Bent Rows R:(53+/45+) W:(45+/35+) B:(35+/25+)

Min 2:  Bear Crawl Hold :30/:30 Work/Rest

Min 3:  Slam Balls :30/:30 Work/Rest

Min 4: 1KB Suitcase March :30/:30 Work/Rest  R:(53+/45+) W:(45+/35+) B:(35+/25+) – switch sides each round

Min 5: 90x Singles or 30x Double Unders

Details

Date:
Friday, February 28
View Calendar:
,

Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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