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Kirkwood

Tempo Unilateral Strength + Circuit

Tuesday, March 5

10 Minute Warm Up:

 

10 Minute Mobility:

  • Lower Body Flow
  • 90/90 Flow
    • Hip Cars (Need Tennis Ball & Yoga Blocks) 5x Each Side
    • Pistol Lifts Off (Over Yoga Blocks) 5 Each Side

 

  • If we can get through more than one round we will repeat

 

 

Stations: All Together

 

Station 1:

12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause

 

Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1  Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total

1 Minute Rest BTWN Split Squat & KB Row   

 

TEMPO 3/1/1/0 2KB Suitcase Split Squats: R:(30+/25+) W:(20+/15+) B:(Bodyweight)

TEMPO 1/1/3/0 KB Kneeling Single Arm Press: R:(30+/25+) W:(25+/20+) B:(20+/15+)

Followed by 16 Minutes of “GO”

 

16 MIN Circuit: Everyone Working Together

Min 1: EMOM Push Up Progression – W: 8x Toe Push Ups to Block R: 10x Toe Push Up No Block B: 5x Negatives

Min 2: :45/:15 Supine Floor Slides (Keep Hands and Wrists Flat on Ground)

Min 3: :45/:15 (Alternate Sides Each RND) Suitcase KB March – R:(60+/53+) W:(45+/40+) B:(35+/30+)

Min 4: :45/:15 Band Pull Aparts

Details

Date:
Tuesday, March 5
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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