
- This event has passed.
Kirkwood
Tempo Strength + Tabata KB ISO Flow
September 23, 2019
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 –