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Kirkwood

Tempo Strength + Tabata Mash Up

December 13, 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 

 

16 Min Tabata Mash Up – 4 RNDS of :20/:10×2 = 1 Min of work before you switch

  • KB Bent Rows R:(53+/45+) W:(45+/35+) B:(30+/25+) (Alternate Sides) 
  • Active Elbow Plank (Pull Elbows Towards Toes)
  • 1 KB Gunslinger R:(40+/35+) W:(35+/25+) B:(25+/20+)
  • High Knees Non-Impact Air Bike 

Details

Date:
December 13, 2019
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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