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Kirkwood

Tempo Strength + Tabata KB ISO Flow

Monday, September 23

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:

16 Min Tabata KB ISO Flow: Goal is to use one bell and only put it down when switching arms/sides

 

  • 16 Minute :20/:10 Clock = 4 RNDS Each Side  (:20 sec isometric hold/:10 sec transition to next position)

 

  • R:(53+/40+) W:(40+/30+) B:(25+/20+)
  • 1 KB Offset Split Squat Hold 
  • 1 KB Suitcase Hold
  • 1 KB Racked March (one foot up on box/bench – same side foot up as side KB is racked on)
  • 1 KB Overhead Hold
  • – Switch Sides-
  • – Repeat –

 

Details

Date:
Monday, September 23
View Calendar:
,

Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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