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Kirkwood

Tempo Strength + Conditioning EMOM

Thursday, November 14

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 

 

Station 2:

15 Min Conditioning EMOM: = 3 RNDS

Min 1:  Air Bike: 15/12/10 Cals 

Min 2:  2KB Suitcase March :30/:30 Work/Rest

Min3:  Bear Crawl Hold :30/:30 Work/Rest 

Min 4:  8x (E.S.) KB Bent Rows R:(60+/53+) W:(45+/35+) B:(35+/25+) 

Min 5: Wall Sit :30/:30 Work/Rest

(If more than 25 People = 18 Minutes) Min 6: Rest

Details

Date:
Thursday, November 14
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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