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Kirkwood

Tempo Unilateral Strength + Rounds for Time

Thursday, August 15

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:(40+/35+) W:(35+/25+) B:(Bodyweight)

TEMPO 1/1/3/0 KB Kneeling Single Arm Press: R:(40+/30+) W:(30+/25+) B:(20+/15+)

 

Followed By:

Rounds for Time: 20 Minute Time Cap

W: 4 RNDS R: 5 RNDS B: 3 RNDS

  • 5x Pull Ups or Chin Up R: Non-Assisted/Weighted W:Band  B: Band or TRX Pull Up
  • 10X Wall Balls: WEIGHT OPTIONS =  R:20 W:15 B:12
  • 8x 2KB Suitcase Deadlift: R:(60+/53+) W:(45+/40+) B:(35+/30+)
  • 30x Double Unders or 90x Singles 

Details

Date:
Thursday, August 15
View Calendar:
,

Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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